Studies show that being asleep between 10pm and 2am has the most impact in terms of hormonal secretions and recovery.
Remember we are designed to go to sleep when the sun goes down and wake up when it rises. Advanced technology means we can stay up way beyond this with the invention of electricity but fundamentally our bio-chemistry has not changed much.
If you currently go to bed at 2am, it’s a good idea to slowly start clawing back time until you reach the 10:00/ 10:30 bedtime for ultimate recovery.