When it comes to sleep, most people are aware of how important it is to get around eight hours a night. But we don’t often think about the importance of keeping the same sleep schedule night after night. But, our bodies want to follow consistent sleep patterns.
It’s crucial to go to bed and wake up around the same time each day. Going to bed at different times is associated with increased fatigue and worse sleep quality, according to a study published in BMC Public Health. Here’s more info and some tips for maintaining a consistent sleep schedule.
Inconsistent Sleep And Your Circadian Rhythm
Many people stay up later on the weekends and then sleep in. This is a type of inconsistent sleep schedule that leads to what’s called social jet lag. When we change our bedtime and wake time like this, it alters our circadian rhythm or natural sleep-wake cycle. This cycle relies on consistency. Going to bed and waking up late on the weekend will make it harder to fall asleep on Sunday night and more difficult to wake up on Monday morning.
Sleep Consistency Findings
Having an inconsistent sleep schedule has been linked with several chronic health conditions, including diabetes, depression, and obesity. Overall, studies indicate that sleep consistency can greatly influence health.
Research, published in the journal Sleep, followed 60,000 participants in Australia to explore the link between sleep consistency and premature mortality. It was found that sleep consistency better predicted study participants’ risk of mortality more than the number of hours they slept. Participants with very consistent sleep schedules had a lower risk of mortality. Study authors recommended making wake and bed times consistent all days of the week.
Researchers at the University of Michigan looked at the impact of sleep routines on mood and depression in first-year residents. Their research showed that inconsistent sleep schedules were as much of a risk factor for depression as sleep deprivation. The residents who had lower daily mood ratings had irregular sleep schedules. These residents also had more symptoms of depression. The greater the variation in bedtime and wake-up time, the worse the mood symptoms and the greater the risk of depression.
Another study found a link between the buildup of plaque on the artery walls and sleep irregularity. The new study, published by the Journal of American Heart Association, found that this marker of cardiovascular disease was associated with irregular sleep patterns.
A JAMA Network study that tracked the self-reported sleep of older adults, found that having inconsistent sleep was associated with greater cognitive decline.
A regular sleep schedule could be protective of metabolic health. A study featured in the journal Diabetes Care, found that having a regular sleep schedule can benefit metabolic health. The researchers found that for every hour variation in bedtime, there was a 27 percent increased risk of developing metabolic risk factors, such as obesity, high cholesterol, and high blood pressure.
Why Consistency Matters
Circadian disruption may help explain why sleep inconsistency leads to negative mental and physical health outcomes. When the circadian rhythm is disrupted, it leads to disruptions in hormones.
How to Develop a Regular Sleep Schedule: On The Weekdays and Weekends
What can you do to develop a regular sleep schedule if you have gotten off track? Here are some tips to help you improve the consistency of your sleep schedule.
- Figure out your schedule - Choose a bedtime and wake-up time that allows you to get enough sleep. Plan to get between seven to nine hours of sleep a night.
- Stick to your schedule - Being consistent is critical in maintaining a sleep schedule. Go to sleep at the same time each night, and wake at the same time each morning. Even one late night can disrupt your sleep patterns. Therefore, stick with this schedule the best you can— even on weekends and on days you are off work.
- Wind down - Start winding down one hour before your bedtime. You can listen to a relaxing bedtime story (for adults) on Pillow, take a warm bath, or read a book. Like your sleep schedule, make your wind-down routine as consistent as possible.
- Get exposure to natural light - During the day, try to get enough exposure to natural light. This will help regulate your circadian rhythm and make it easier for you to maintain a consistent sleep schedule.
- Watch your caffeine intake - Caffeine has a half-life of between four to six hours, which means that it can impact your sleep if you use it within six hours of bedtime. Caffeine has also been found to alter the circadian rhythm. Aim to cut off caffeine use by noon each day.
- Have the right sleep space - Your bedroom should be optimized so that you can easily fall asleep. It should be slightly cool, at around 65 degrees Fahrenheit. This temperature may vary slightly, depending on what type of bedding you use. Light can shift your sleep-wake cycle to later. So, make your bedroom as dark as possible when you go to bed.
- Track your sleep - In order to track your sleep, use a sleep-tracking app like Pillow to keep track of your bedtime and wake-up times. This information will be useful to determine the consistency of your sleep.
- Schedule a visit with your doctor - If the above strategies don’t work for you and you continue to have trouble with a consistent sleep schedule, see your healthcare provider. This could be a sign of a sleep disorder or another underlying problem.
How to Bounce Back From a Late Night
We all have nights where we stay out a little later than normal. What if you have a late night over the weekend and mess up your sleep schedule as a result? Try to wake up at your normal wake-up time. Then, consider taking a short nap to help you get through the rest of the day. Limit the nap to no longer than 30 minutes and take it earlier in the day. This should help you get back on track with your regular sleep schedule.
Remember: Consistency is Key
Keeping a consistent sleep schedule is important for your mental and physical health. Create a doable sleep schedule using the tips above. Then, follow it closely— even on weekends. A consistent sleep schedule will help you get enough sleep and wake up feeling energized and rested in the morning.
