The Advantages of Maintaining a Consistent Sleep Schedule

Going to sleep at the same time each night and waking up at the same time each morning may sound, well, boring. However, keeping an unchanging sleep schedule offers numerous health benefits you probably don’t want to miss.

A consistent sleep routine aligns with the body's internal clock, assisting with productivity and overall feelings of well-being. And by the way, that consistent sleep schedule includes weekends and holidays (commence groans here)!

Hopefully, this article will give you enough positive information to want to stick to that schedule.

How to Stick to a Sleep Schedule

Sticking to a sleep schedule is just like shaping any other habit, it takes time and effort. On average, a habit takes about 66 days to form. Keep this in mind when trying and sticking to anything new.

It all takes commitment and work, but then the most important things in life do. And getting into the habit of a sleep schedule? Never underestimate how important of action this can be to your overall well-being.

And the bottom line? When it comes to sleeping, your body craves consistency. Your brain and body work best when on a set routine. A consistent sleep schedule helps synchronize your circadian rhythm, leading to better sleep quality and overall health.

According to Everyday Health magazine, your brain releases hormones that make you sleepy and awake at certain times. [1] The more you stick to a regular schedule, the stronger those sleep and wake signals get (meaning, you spend less time trying to fall asleep or tossing and turning).

Health Benefits of a Sleep Schedule

Just as exercise and nutrition are paramount to a healthy lifestyle, so is keeping to a sleep schedule.

Sleep Study: A recent study has concluded that maintaining a consistent sleep schedule is more important than getting more sleep.

Below are some of the many benefits people who stuck with a sleep schedule achieve:

1. They were more likely to maintain a healthy weight.
2. They got sick less often.
3. They decreased their risk for serious health issues like diabetes and heart disease.
4. They had lower overall levels of stress and improved mood.
5. They were more focused with fewer issues of brain fog.
6. They got along better with people. [2]

A consistent sleep schedule can boost physical health by improving immune function and aiding muscle recovery. Additionally, maintaining a consistent sleep schedule can enhance sleep quality, leading to better overall health.

Best Sleep Schedule for Health

According to the Mayo Clinic, sticking to a schedule, including establishing a fixed wake-up time, is the best way to ensure proper rest. [3] The recommended number of hours for an adult is typically between 7 and 8.

Anything more or less usually doesn’t allow a person to feel rested.

The Importance of Sleep

We all know from personal experience that getting the right amount of quality sleep each night helps us think clearly and feel our best. So much so that sleep is recognized as one of the four pillars of health (experts widely agree that exercise, proper nutrition, and relaxation are the other three). When we don’t sleep or get junk sleep, we cannot be our best. Sleep is never overrated

Read More: What is Sleep Health and Why is It Important?

Committing to and sticking to a regular sleep schedule helps you build a healthy life by getting the right amount of sleep for your unique individual needs. In fact, going to sleep and waking up at about the same time each day (don’t forget, even on holidays and weekends) reinforces the body's sleep-wake cycle.

This makes it so much easier to fall asleep at night. Your body craves that training and schedule, which shows by feeling refreshed and restored when you wake in the morning.

How to Fix a Sleep Schedule

Sometimes, people don’t think they can keep a sleep schedule, or the one they typically use is somehow “broken” and doesn't allow them to get restful, quality sleep. Some people have a difficult time actually starting a schedule.

Below are some simple tips to fix your sleep schedule and improve the quality of your sleep sleep.

Tip 1. Stick to a Schedule

It’s the most obvious one. We can’t say it enough! Going to bed and waking up at the same time each day over time will allow you to have that schedule, and soon enough, your body and your mind will thank you.

Have we mentioned that you need to stick to that schedule on weekends and holidays? Yep, we said it again. Sticking to a consistent routine can also help you adjust to a new sleep schedule more effectively.

Tip 2. Discover Your Perfect Bedtime

One of the most effective ways to get your schedule back on track is to make sure you get enough quality sleep every night. This means figuring out the best time for you to go to bed. Keep in mind that the right bedtime is different for everyone, as we all have slightly different needs when it comes to getting good sleep. Find the time that allows you to wake up feeling refreshed and well-rested.

Tip 3: Skip Weekend Sleep-Ins

We get it! It's tempting to sleep in on weekends, especially when you're trying to make up for lost sleep during the busy weekdays. However, staying up late and sleeping in on weekends can throw off your sleep routine and make it difficult to wake up at the right time during the week.

Having a consistent wake-up time every day helps regulate your body's internal clock and contributes to better overall sleep quality.

Tip 4: Get Some Exercise

Physical activity helps regulate your body's internal clock, making it easier to fall asleep and stay asleep throughout the night. However, it's crucial to consider the timing of your workout. While a good workout can tire you out, vigorous exercise too close to bedtime can have the opposite effect, increasing your heart rate and adrenaline levels and making it harder to wind down.

To maximize the sleep benefits of exercise, try to finish your workout at least a few hours before you plan to go to bed. This way, your body has enough time to relax and smoothly transition into a restful state. Fact. When we exercise, we sleep better. [4]

Tip 5: Be Mindful

Be mindful of caffeine, alcohol, and tobacco products close to bedtime. All three of these things can interfere with a person's schedule and ability to fall and stay asleep.

Tip 6 Limit Electronic Devices

Stop scrolling and power off electronic devices. Try to limit the time spent on electronics close to sleep time. Take it a step further and shut them off at night. The tiny blue lights they emit interfere with sleep.

Tip 7: Sleep Temperature

This one is our favorite. Sleep at the right temperature. This actually means falling asleep at the right temperature and then staying asleep at the right temperature. Our bed cooling systems are the perfect antidote to do just that.

Science has proven that cool sleep is better sleep. And in order to sleep great throughout the night, you need to sleep at the correct temperature. For most, that means climbing into a nice warm bed and having the temperature cool down while you are sleeping.

What to Do If Nothing Works

In rare instances, a sleep disorder could be why no sleep schedule will work for you. A disrupted sleep schedule can lead to various health issues, including chronic fatigue, mood swings, decreased productivity, and impaired cognitive function.

If you believe you may suffer from one, we recommend you seek the advice of a medical professional. Sleep deprivation can result from a disrupted sleep schedule and has a negative impact on health. Improving sleep habits can help fix a disrupted schedule for sleep. A sleep disorder is recognized as a disturbance to sleep that happens on a regular basis. [5]

Some of the more common signs and symptoms of sleep disorders are:

1. Trouble falling or staying asleep.
2. Still tired after a good night’s sleep.
3. Sleepiness in the daytime makes it difficult to accomplish your normal day-to-day activities.
4. Loud snoring.
5. Gasping or pausing in breathing while sleeping.
6. An extreme level of difficulty in moving when you first wake up. [6]

Sleep phase syndrome can affect sleep patterns and may require professional intervention.

Final Thought

Overall, the biggest takeaway from keeping a regular, daily sleep schedule is that it’s good for your health and your daily life. A sleep schedule allows a person to maintain the timing of their internal clock and assists in helping them fall asleep, stay asleep, and wake up more easily.

Even if a sleep schedule isn’t always perfect, making just a few small changes to your sleep routine will drastically improve your sleep. Consulting a sleep medicine specialist can provide insights and treatments for sleep disorders.