Sleep Timing

When You Sleep Is Critical

  • Essential Takeaways
  • · Sleep timing is critical for establishing good sleep hygiene which affects your ability to fall asleep and to wake up.

Do you go to bed at the same time every night? Do you wake at the same time every day? Are you a prolific snoozer? Your sleep timing is critical for establishing good sleep hygiene which affects your ability to fall asleep and to wake up.

Sleep/Wake Routines

Whether it’s going to sleep or waking up, it is important to have consistency. Just like with food and exercise, establishing a routine is important. Your patterns and behaviors directly affect your body which in turn affects your ability to fall asleep, stay asleep and enjoy a restful night of sleep.

Try going to sleep at the same time each night and rising 8 hours later. It’s important to remember that going to sleep includes preparing both your environment (e.g. dimming the lights in your lights, turning off electronics to reduce the blue lights that disrupt melatonin production, prepping your bedroom (light, sound, temperature), and yourself (sleep gear) for sleep.

If you wake when it is dark, you may want to turn on the lights to let your circadian clock know that you are starting your day. Upon awakening, get as much sunshine or light as possible. Light tells your brain that it’s time to be up which in turn affects your circadian rhythm.

references

  1. Phillips AJK, Clerx WM, O'Brien CS, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Sci Rep. 2017;7(1):3216. Published 2017 Jun 12. doi:10.1038/s41598-017-03171-4

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