Updated: Sep 10
If you haven’t gotten enough sleep lately, you may notice that it affects your mood, your energy level, and even your productivity. It can also impact your weight and your overall health, so it’s very important to ensure that you are getting the right amount of sleep every night—but how do you do that? To make sure you’re getting the best sleep possible, keep these tips in mind while creating and sticking to a sleep schedule.
How important is good sleep
Most people know that getting a good sleep is important, but few realize just how vital it is to our overall health and well-being.
A consistent sleep schedule helps to regulate our natural sleep patterns, which in turn has numerous benefits for our physical and mental health.
For example, studies have shown that not getting enough sleep can lead to increased hunger and weight gain, while getting enough rest on the other hand leads to an increase in leptin (a hormone responsible for telling your brain when you’re full) and a decrease in ghrelin (a hormone associated with hunger).
Moreover, lack of sleep can cause depression and anxiety as well as increased risk of developing heart disease or diabetes.
Needless to say, quality sleep plays a major role in maintaining good health.
Healthy Sleep Habits
It's widely acknowledged that getting enough sleep is important, but few realize the importance of having a consistent sleep schedule.
A consistent sleep schedule helps regulate your body's natural sleep rhythm, which can promote better sleep quality.
In addition, getting enough sleep has been linked with numerous health benefits, including improved mood, increased alertness, and reduced stress levels.
So if you're looking to improve your health and well-being, make sure to get on a regular sleep schedule!
Here are some tips for establishing one:
1) Set a time to go to bed each day (sample no later than 10 pm)
2) Get up at the same time everyday (sample aim for 7 am or earlier)
3) Stick to this routine seven days a week
4) Have an early eating schedule and avoid any caffeinated drinks or alcohol before sleeping
A consistent sleep schedule can be the key to worry-free sleeping. It can help you fall asleep and stay asleep more easily, which leads to feeling rested and refreshed when you wake up.
A regular sleep schedule can also help improve your mood and energy levels during the day. Plus, it can reduce stress and anxiety levels, and even help you maintain a healthy weight.
But many people don't know that there's actually an ideal time to go to bed for best quality sleep—and it's not as late as you might think.
Maintaining a regular sleep schedule is one of the most important things for achieving better health and happiness in life.
That's why understanding how our natural circadian rhythm works is so crucial.
Know Your Patterns
Most people have some sort of natural sleep pattern, or circadian rhythm, that’s determined by an internal biological clock.
This is why you may naturally feel more awake and alert at certain times of the day, and more sleepy at others.
It’s also why you may find it harder to adjust to changes in your sleep schedule, like daylight savings time or traveling across time zones or working different shifts.
But while your circadian rhythm is partly determined by genetics, it can also be influenced by environmental factors, like exposure to light and temperature.
For example, studies show that exposing yourself to bright light during the morning hours helps set your body's wake-up time later in the morning.
Conversely, if you're exposed to bright lights before bedtime, this might make it more difficult for you to fall asleep quickly.
Manage Your Blue Light Exposure at Night
We all know that blue light exposure at night can disrupt our sleep patterns. But did you know that it can also cause eye strain, headaches, and even anxiety?
That's why it's so important to manage your blue light exposure before sleeping.
Here are a few ways to do that:
1. Use blue light blocking glasses or software.
2. Stay away from electronic devices for at least an hour before going to bed.
3. If you must use electronic devices before bedtime, dim the brightness and set them to night mode.
4. Keep your bedroom dark and cool at night.
5. Establish a bedtime routine and follow it religiously.
Avoid Stimulants Before Bedtime
It's important to avoid stimulants like caffeine before bedtime in order to maintain a consistent sleep schedule.
Caffeine can linger in your system for as many as eight hours, so it's best to limit it during the latter hours of the day.
Not only will this help you sleep better at night, but you'll also feel more rested during the day.
A big part of maintaining a consistent sleep schedule is keeping to the same routine each day.
Right before bed, spend time doing activities that help you relax such as reading or listening to music.
You may even want to create an evening ritual for yourself that includes one last cup of tea or taking some lavender oil on your pillowcase.
Remembering what cues us towards sleep is just as important as sleeping on a regular basis!
Don’t Skimp on Shut-Eye
A good night’s sleep is important for your health. It can help you stay alert and focused during the day. It can also help you manage stress and keep your mood stable.
But if you skimp on shut-eye, you may not be getting all the benefits of sleep. You may also be putting yourself at risk for health problems.
For example, research shows that people who don’t get enough sleep are more likely to develop type 2 diabetes. They may also have a higher risk of heart disease or stroke.
What should you do? Get into a rhythm by sleeping and waking up at the same time every day, including weekends. If it helps, set an alarm or calendar reminder as a reminder to make sure you get enough rest each night.
That way, you won’t find yourself trying to catch up on lost sleep at the end of the week.
Also, try going to bed earlier than usual when you know you need extra sleep because of a big event coming up (like finals week or presentation day).