Practice safety
Earlier bedtime is generally low risk, but persistent insomnia, loud snoring, breathing pauses, dangerous sleepiness or major mood changes need clinical assessment rather than increasingly rigid self-experimentation.
Earlier bedtime changes sleep opportunity or environmental cues that help align the sleep-wake cycle. Effects depend on consistency and whether another sleep, medical or environmental problem is present.
Purpose, evidence and practical considerations.
Earlier bedtime is generally low risk, but persistent insomnia, loud snoring, breathing pauses, dangerous sleepiness or major mood changes need clinical assessment rather than increasingly rigid self-experimentation.