From verywellhealth.com
Key Takeaways
- New research suggests that having a consistent sleep schedule may actually be more important than getting eight hours of sleep every night.
- Having a consistent sleep and wake time allows your internal circadian rhythm to operate more efficiently, helping you to fall asleep faster and stay asleep.
- To improve consistency, plan your sleep schedule around your earliest wake-up time in any given week and try waking up at that time every day.
- Photo Illustration by Lecia Landis for Verywell Health; Getty Images
You’ve likely been told that you should get at least seven hours of sleep each night, but having a consistent, regular sleep schedule may be even more important than the number of hours you get nightly.
A recent study found that sleeping six hours every night on a consistent schedule was associated with a lower risk of early death when compared with sleeping eight hours on an irregular schedule, which includes fragmented sleep and napping.
While most recommendations highlight the importance of sleep duration, not all emphasize maintaining a consistent sleep schedule, according to Rebecca Robbins, MMSci, PhD, a sleep researcher at Harvard Medical School.
“Keeping a consistent fall asleep and wake schedule allows our brain to know when we want to be tired and when to be alert,” Robbins told Verywell. “In other words, when we keep our sleep times consistent, our internal circadian rhythm becomes more efficient, and subsequently, we are able to fall asleep faster and better consolidate our sleep.”
The circadian rhythm is an internal process that controls the sleep-wake cycle and repeats approximately every 24 hours, telling your body when it’s time to wake up and when it’s time to sleep.
When your sleep and wake times are inconsistent and your sleep is fragmented, your circadian rhythm gets thrown off, making it more difficult for your body to know when it’s time to sleep and wake up. This can prolong the amount of time it takes you to fall asleep, and it can prevent you from staying in a deep sleep all night long.
How To Keep A Consistent Sleep Schedule
“The benefits of a consistent sleep schedule are profound,” Robbins said, but that doesn’t mean it’s easy to maintain such consistency.
While children keep consistent sleep and wake times, and are perhaps the most well-rested age group in our society, Robbins said, adults’ sleep schedules tend to vary at the whims of social, caregiving, family, or professional obligations.
But it’s possible to achieve some consistency if you’re intentional. Robbins suggests looking at your weekly schedule and finding the earliest time you typically have to wake up (such as for an early weekly meeting or obligation), and then setting that as your target wake-up time seven days of the week. Subtract eight hours from that, and you have a target bedtime.
You can always subtract an extra hour or so if you’re a longer sleeper, she said, and don’t forget to account for the minimum of 15–20 minutes it takes to fall asleep. Be sure to also build in time to relax and unwind before your bedtime, she said, such as turning off electronics and reading a book.
“After all that mental math, set a soothing alarm clock every day for the time that will allow you to relax about 30 minutes before bed,” Robbins said. “We are so devoted to our wake-up alarm, but often let our bedtime and target power down times slip. Using an alarm to remind you of when you should be powering down can be a great way to stay on track.”
While saying goodbye to your weekend late nights and sleep-ins may seem like a punishing task, it may just be the key to improving your sleep quality and finally feeling rested.
“For many years, as a field, we have been hyper-focused on recommendations relating to sleep duration,” Robbins said. “However, sleep is multidimensional, and the picture of sleep health really should include components such as sufficient duration, consistent timing, waking and feeling refreshed, and sleep that is largely consolidated.”
What This Means For You
If you’re been struggling with your sleep habits, creating a consistent sleep schedule may be the best way to help you get that shut-eye you’ve been craving. Try determining your earliest wake-up time in any given week and plan your sleep and wake schedule to match that time.
https://www.verywellhealth.com/consistency-the-key-to-better-sleep-quality-8404052
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