The importance of a consistent sleep schedule

The proven health benefits of a consistent sleep routine go far beyond simply feeling rested. Getting enough quality sleep has been shown to improve your concentration, memory, mood and energy levels, as well as helping with weight control, immunity and even increasing your life span.

But it can be difficult to fit in enough sleep between work, family and the rest of life. The good news is that your body has natural systems in place to ensure you get a good night’s sleep. Working with your own body’s rhythms can be key to developing a good sleep routine and enjoying the benefits.

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The two main phases of sleep are rapid-eye-movement (REM) sleep and non-rapid-eye-movement (NREM) sleep.

REM sleep is also known as “active sleep” and it’s thought to be the phase where the majority of dreams happen. It’s biologically more similar to our natural waking state.

NREM sleep consists of the deeper phases of sleep where your brain waves slow down and there is less evidence of dreaming. Many of the body’s repair functions take place during these deeper cycles.

An important function of your circadian clock is to ensure hormones like cortisol and adrenaline are released about an hour before you need to wake up. This gently prepares your body for wakefulness and you’ll naturally be ready when the alarm clock goes off. Some people who are well-established in a routine can even wake up consistently on time without an alarm clock.

Your body will also naturally move into a REM state before waking up. If your circadian rhythm is thrown off due to irregular sleep times, your alarm could ring in the middle of a deep NREM sleep phase. This has been shown to lead to greater grogginess that can last throughout the day.

This is also why hitting the snooze button on your alarm is not recommended. The short bursts of sleep you have in between the alarms will typically stay in REM sleep. These are not as restful as deep NREM sleep. They also disrupt your overall circadian rhythm and confuse your body further.

The healthiest option is to set a sleeping schedule and stick to it as best you can. This will ensure you get enough sleep and that it’s good quality. Stay Healthy :)