You’ve been told time and again that sleep duration is the holy grail of a good night’s rest. Too little, and you’re a zombie; too much, and you’re a sloth. But what if you learned that there’s a new player in town? As it turns out, sleep regularity may be just as—if not more important—than sleep duration.
Recent research conducted on a cohort of more than 60,000 participants has turned our understanding of sleep on its head. This study aimed to investigate the importance of sleep regularity in relation to overall health outcomes using data from the UK Biobank, a large-scale health dataset. Sleep regularity refers to the consistency of sleep patterns, including bedtime, wake-up time, sleep duration, naps, and awakenings during sleep.
Those who maintained consistent sleep schedules saw substantial reductions in the risks of all-cause mortality, cancer mortality, and cardiometabolic mortality. Those with higher scores for sleep regularity experienced a 20-48 per cent lower risk of all-cause mortality, a 16-39 per cent lower risk of cancer mortality, and a 22-57 per cent lower risk of cardiometabolic mortality. The study also noted that individuals with more regular sleep patterns tended to have lower risks of obesity, diabetes, hypertension, and depressed mood.
So why is that? Consistent sleep regularity, where you maintain steady sleep-wake schedules, is crucial for overall health and well-being. Unlike sleep duration, which focuses solely on the amount of sleep obtained, sleep regularity emphasizes the importance of maintaining consistent bedtime and wake-up times every day, including weekends. This regularity helps regulate the body’s internal clock, known as the circadian rhythm, which governs various physiological processes including sleep-wake cycles, hormone secretion, and metabolism. By adhering to consistent sleep schedules, you can enhance the quality of your sleep, improve cognitive function, stabilize mood, support metabolic health, and promote overall longevity.
SIX Ways to Promote Sleep Regularity
Small changes in your daily circus can lead to monumental improvements in your sleep regularity and, according to this study’s findings, maybe even a longer life.
Set a schedule and stick to it
Establishing a consistent sleep schedule, with fixed bedtime and wake-up times, is crucial for regulating your body’s internal clock. This consistency helps synchronize your sleep-wake cycle, making it easier to fall asleep and wake up naturally. Even on weekends or during busy periods, maintaining this routine reinforces your body’s circadian rhythm. For example, if you typically go to bed at 11 p.m. and wake up at 7 a.m. on weekdays, aim to maintain this schedule within an hour or so on weekends. This consistency trains your body to expect sleep at specific times, enhancing overall sleep quality.
Ditch the screens
Exposure to blue light emitted from screens (phones, tablets, computers) suppresses the production of melatonin, a hormone that regulates sleep. To promote better sleep, reduce screen time at least an hour before bedtime. Instead, opt for relaxing activities like reading a book, practicing gentle yoga stretches, or meditating. These activities help signal to your body that it’s time to wind down and prepare for sleep. For instance, dimming the lights and reading a printed book rather than staring at a bright screen can significantly improve your ability to fall asleep quickly.
Develop a ritual
Creating a bedtime ritual helps signal to your mind and body that it’s time to transition from wakefulness to sleep. This ritual could include activities such as taking a warm bath, listening to calming music, or practicing deep breathing exercises. Engaging in consistent bedtime rituals helps reduce stress and anxiety, which are common barriers to falling asleep.
Watch your eats
Avoid consuming caffeine and heavy meals close to bedtime. Caffeine is a stimulant that can interfere with your ability to fall asleep and reduce sleep quality. Instead, opt for herbal tea or warm milk if you need a nighttime beverage. Additionally, avoid large meals or spicy foods late in the evening, as these can cause indigestion and discomfort that may disrupt sleep.
Fuel your inner beast
Regular physical activity promotes better sleep quality, but timing is key. Engage in moderate exercise earlier in the day, preferably at least a few hours before bedtime. Vigorous exercise releases endorphins and raises body temperature, which can make it harder to fall asleep if done too close to bedtime.
Seek exposure to daylight
Exposure to natural light during the day helps regulate your circadian rhythm and promote better sleep at night. Spend time outdoors or near windows during daylight hours, especially in the morning. This exposure to natural light helps signal to your body that it’s daytime, which supports alertness and mental focus. Conversely, reduce exposure to bright artificial light, especially in the evening, as it can suppress melatonin production and make it harder to fall asleep.
Excerpts of this article have been republished with permission from miketnelson.com.
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