Your body will appreciate you for the practice, even if it takes some.
I follow the philosophy of “listening to your body” when it comes to sleep. Because I work for myself, I can go to bed whenever I want and get up whenever my emergency alarm eventually wakes me up (assuming I remembered to set one). There isn’t much regularity, and I don’t feel bad about pressing the snooze button five times. Despite the fact that I frequently wake up feeling lethargic and suffer from presleep tossing and turning, I’ve never really questioned my process.
I’m motivated to establish some more regular sleep patterns after speaking with Jade Wu, PhD, a board-certified behavioral sleep medicine specialist and the author of the new book Hello Sleep. Dr. Wu tells SELF that maintaining a regular sleep-wake pattern is crucial for maintaining a number of bodily functions, including digestion, hormone regulation, and body temperature, in addition to getting a good night’s sleep at night.
One easy strategy for improving your sleep is to wake up at the same time each day. The body works best when it runs regularly on a rhythm, says Dr. Wu, which is why you should rise at roughly the same time each day. Here are some of the health and happiness benefits of doing it, as well as how to go about making it happen if the thought of it is making you feel tired.
You may sleep better at night and find it simpler to get out of bed in the morning if you wake up at the same time every day.
Your body clock, often known as your circadian rhythm, controls your sleep-wake cycle. According to Dr. Wu, this is why light makes you feel aware and awake and why you start to feel drowsy around twilight since it strongly depends on cues from your environment. Your body basically receives a signal from the light you see when you wake up that it is morning and that you should get out of bed and begin your day.
You might think of it as training your body for better sleep if you wake up every morning at the same time. According to Dr. Wu, receiving that light cue at the same time every morning will help you anchor your 24-hour clock. She explains that over time, your body will naturally learn when to produce the hormone melatonin, which promotes sleepiness, at night and when to cease doing so in the morning. This can make it simpler to go to sleep at night and wake up refreshed in the morning.
Your body clock might be seriously disrupted by inconsistent wake-up hours.
Your brain will become confused and begin to release melatonin at odd hours if you wake up at various times every day or even if you follow a fairly regular sleep schedule during the week but sleep in every weekend. According to Dr. Wu, it’s similar to frequently changing time zones and experiencing jet lag. She claims that if your wake-up hours are inconsistent, it will probably be more difficult for you to obtain a decent night’s sleep and you might have trouble focusing the following day.
Dr. Wu continues, “We’re slower and more sluggish” after a restless night. An irregular sleep pattern over time can lead to a variety of health difficulties, including heart strain, metabolism troubles, immune system impairment, and an elevated risk of mental health problems including sadness and anxiety. According to Dr. Wu, “When your circadian rhythm doesn’t operate well, nothing in your body really runs well.”
When life interferes with your well-laid plans, you might question if it’s more crucial to get adequate sleep or wake up on time. Dr. Wu advises trying to keep some consistency while avoiding sleep deprivation. She says, “Let yourself wiggle by an hour.” If you generally get up at 8 a.m. but stayed up late and want to sleep in, get up by 9 a.m. to avoid really messing with your body clock.
Plan a 20- to 30-minute midday nap if you still feel sleepy (before 3 p.m. is best so it doesn’t interfere with your bedtime sleep).Dr. Wu advises that if you can’t get a sleep in, try to unwind or close your eyes for 10 minutes (even if it’s at your desk during your lunch break). She claims that merely resting can recharge your brain without messing with your circadian clock.
It could take some work, but getting your body to wake up at the same time every morning is worthwhile.
According to Dr. Wu, it may take some time and effort to develop the habit of rising at the same time every day. She advises letting yourself hit snooze only once (!!) as you get used to your new morning routine and avoiding staying in bed for too long after you are awake. If you find it extremely difficult to get out of bed, consider arranging something to look forward to once you do—perhaps a brand-new cup of coffee or your preferred podcast. (If in spite of your best efforts you frequently have difficulties falling asleep or waking up, think about speaking with a doctor to see if there is an underlying health issue contributing to that).
If you take nothing else away from this post, make sure you get some light as soon as you get up. Everything you can do to brighten your morning will probably assist normalize your sleeping habits and make you feel less sleepy. Examples include sitting by a window, getting a light box, walking your dog, having tea on your porch or balcony. It will be simpler to stay up early if you can get more light in your eyes first thing in the morning, according to Dr. Wu.
Setting my alarm for the same time every day and enhancing my breakfasts seem like low-effort, high-reward strategies for improving my days. Even though I’ve never been a morning person, this time it doesn’t feel completely impossible. I’m going to set an alarm for 7:45 a.m. every day. (OK, maybe 8. Nonetheless, I’m going to do it!?
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