Ideally, we want to get 7-9 hours of sleep consistently and have good sleep habits, which mean our ‘sleep schedule’ is relatively consistent too.
However, whether its holidays, work commitments, socialising or young children, there are a myriad of reasons why maintaining a consistent sleep schedule may not be possible, and why our sleep patterns can sometimes be significantly disrupted.
In this blog, Dr Lindsay Browning explores what it is important to have a consistent sleep schedule, the effects of going to bed and waking up at different times every day and how to resume consistency after significant disruptions to a more ‘normal’ schedule.
Why is it important to have a consistent sleep schedule?
We sleep better when we go to bed and wake up at the same times every day.
It is better for our health if we get the recommended 7-9 hours of sleep every day, as well, rather than having less sleep on some nights and then trying to catch up on others.
What happens if we go to bed at a different time every day?
Our circadian rhythm is our internal 24-hour clock and regulates when we feel sleepy and awake. If we change our bedtime and wake time a lot, then our circadian rhythm will not be aligned with our new bedtime. This means we may find it difficult to fall asleep or wake up.
Many people will have experienced this phenomenon through jetlag, and it’s not ideal long term.
Also, if we go to bed extremely late and wake up extremely late then we may not be getting the natural light cues that we need to strengthen our internal 24 hour clock.
How can you adjust to a consistent sleep schedule after disruption?
We all have times in our lives when our sleep is disrupted; we have to get up earlier than normal; or when we go to bed a lot later than usual…for example, after a clubbing holiday!
If you have been going to sleep at 4 am and waking at 11 am then moving to a more traditional 11 pm to 7 am sleep schedule will take time. As mentioned above, it is effectively the same a jet lag.
Gradually shift your bedtime and wake time
You can’t just decide to go back to sleeping at your usual time. To move your ‘time zone’ and help you get back to going to sleep earlier, you should gradually shift your bedtime by half an hour to an hour earlier each day, until you get to your ideal bedtime. Do the same with your wake time.
Set an alarm
For your new waketime, it is important to set a morning alarm at this earlier time and to stick to it. If you allow yourself to oversleep, then you will struggle to move your sleep schedule earlier. Do this, even if you have struggled to get to sleep at an earlier time the night before.
Get enough light exposure
When you get up, make sure you get bright light exposure soon after waking. Throw the curtains wide open. When we experience bright light in the morning, it helps us to feel more awake and alert. Try to get a good amount of light during the day, and use darker lighting in the evening too, before you are planning to get to sleep.
Be patient
Generally speaking, we can only shift our circadian rhythm by around an hour a day. So remember to aim to resume your consistent sleep schedule gradually and slowly.
Resuming a consistent sleep schedule
I hope you have found this information and these tips around a consistent sleep schedule helpful.
A consistent sleep schedule has health and concentration benefits too.
Would you staff or people in an organisation you know of benefits from support with their sleep schedules and sleep habits? If so, do not hesitate to get in touch. Email: info@troublesleeping.co.uk