An ideal sleep schedule is crucial for maintaining optimal health and overall well-being.
In our busy world, we often forget how important sleep is for our health and happiness. But sleep is not just about resting - it has incredible benefits for our bodies and minds. Let's have a look at the amazing things sleep can do for us, tackle common sleep problems, and give you the tools to create a sleep schedule that works for you.
"You'll feel better after a good night's sleep."
That's what you tell a friend when they're stressed or not feeling well.
But it's also true.
That's because the restorative benefit of a good night's sleep does indeed make you feel better.
Getting a good night's sleep has many benefits for our body and mind. Here are some of the important benefits:
Better thinking
When we sleep well, our memory, attention, and problem-solving skills improve. It helps us learn and remember things better.
Happier feelings
Sleeping enough makes us feel more stable emotionally, less grumpy, and in a better mood overall. It helps us control our feelings and reduces the chances of getting depressed or anxious.
Doing better at work or school
When we sleep well, we become more productive, creative, and make better decisions. We can focus better and do well in our daily activities, work, or studies.
Stronger immune system
Having enough sleep makes our immune system stronger, which means we get sick less often. It helps us recover faster from illnesses and lowers the risk of getting long-term health problems.
Better physical health
Good sleep is linked to better physical health. It helps us maintain a healthy weight by controlling our appetite and metabolism. It also lowers the chances of getting conditions like obesity, diabetes, heart disease, and high blood pressure.
Doing better in sports
Sleep is essential for athletes. It helps their muscles repair, improves coordination, reaction time, and makes them physically stronger.
Less stress and better stress management
Sleeping well reduces stress levels and helps us manage stress better. It allows our body to relax and recharge, making us feel calmer.
Lower risk of accidents
Not getting enough sleep can make us less alert and slower in reacting, which increases the chances of accidents while driving, using machines, or doing tasks that need focus. Having enough sleep reduces this risk.
Better overall quality of life
When we have an ideal sleep schedule and consistently get enough sleep, we generally have a better quality of life. We feel more energetic, have better relationships with others, and enjoy life more.
There's a big problem, though.
Many folks struggle with sleep.
1. Stress and worry can make it hard to fall asleep or stay asleep.
2. Having irregular sleep habits, like going to bed and waking up at different times, can mess up your body's natural sleep routine.
3. Using electronic devices, like phones or tablets, before bed can make it harder to sleep because the light they emit can mess with your body's sleep hormone.
4. Drinking caffeine or other stimulants close to bedtime can keep you awake and make it difficult to fall asleep.
5. Certain medical conditions, like chronic pain or sleep disorders, can disrupt your sleep and make it hard to get a good night's rest.
6. Things like noise, light, temperature, or uncomfortable bedding can make it difficult to sleep well.
7. People who work night shifts or travel across time zones may have trouble keeping an ideal sleep schedule because it messes with their body's internal clock.
8. Some medications can interfere with sleep and cause problems like insomnia.
9. Mental health disorders like depression or anxiety can affect sleep patterns and make it hard to get a good night's sleep.
10. Having a sleep environment that isn't comfortable, like a bad mattress or noisy surroundings, can make it hard to fall asleep or stay asleep.
It's important to address these issues and develop healthy sleep habits to improve the quality of your sleep by having an ideal sleep schedule.
However, many people say they're always tired no matter what they do. Plus, they've tried everything—gravity blankets, sleep trackers, supplements—and nothing helps. ("NOTHING!")
There's no one single fix for all poor sleepers, but the place many people should start is with their sleep schedule.
While that might sound obvious, if you haven't been very intentional about this, you could find it very helpful.
Figure out how many hours of sleep you personally need. That'd generally be the amount that allows you to wake up without an alarm clock feeling well rested.
If you're not sure about that amount, you could start with 7-8 hours.
Now count backward from the time you want to wake up. That's your bedtime, and yes, it's THAT simple (to calculate).
You'll want to stick to this schedule as much as you can, including on the weekends.
That's because, after a good night's sleep, most people need to be awake around 16 hours before they feel sleepy. So, if you get up later than usual, you're going to struggle to go to bed at your scheduled time.
(BTW, this advice comes directly from Dr. Jennifer Martin, President of the American Academy of Sleep Medicine.)
Fair warning…
This may come with tradeoffs you don't like—such as going to bed earlier and not sleeping in on your days off.
But it's been known to work wonders for people.
Of course, if it's a monumental change to what you're currently doing, it may feel impossible to make it work.
So instead of going straight to "ideal," start with doable.
Create a sleep schedule you think you can stick to 6 out of 7 nights a week, and put it to this test: On a scale of 0 (no way!) to 10 (so easy it's laughable), rank your confidence you'll follow through—and only proceed when you get to a 9 or 10.
Do that for at least two weeks, and if you have success, try to improve on it over time. And if you don't, scale back, try again and include these other…
There are several other ways to improve your sleep schedule:
Create a bedtime routine
Establish a relaxing routine before bed to signal your body that it's time to sleep. This may include activities like reading, taking a warm bath, or practising relaxation techniques.
Create a sleep-friendly environment
Make sure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or white noise machines if necessary. Invest in a comfortable mattress, pillows, and bedding.
Limit exposure to electronic devices
The blue light emitted by smartphones, tablets, and computers can interfere with your sleep. Avoid using electronic devices at least an hour before bed, or use blue light filters or night mode settings.
Avoid stimulants and heavy meals close to bedtime
Avoid consuming caffeine, nicotine, and alcohol, as they can disrupt your sleep. Additionally, avoid heavy meals or large amounts of fluids close to bedtime to prevent discomfort or frequent trips to the bathroom.
Exercise regularly
Engaging in regular physical activity can help regulate your sleep patterns. However, avoid exercising too close to bedtime, as it may make it harder to fall asleep.
Manage stress
High levels of stress can interfere with your sleep. Practice stress management techniques such as meditation, deep breathing exercises, or journaling to help relax your mind before bed.
Limit daytime napping
If you have trouble falling asleep at night, try to limit daytime napping or keep it short (around 20-30 minutes) and avoid napping too close to bedtime.
Avoid clock-watching
Constantly checking the clock can create anxiety and make it harder to fall asleep. If you can't sleep, try getting out of bed and engaging in a relaxing activity until you feel sleepy.
Consult a healthcare professional
If you consistently struggle with sleep issues, it may be beneficial to consult a healthcare professional or sleep specialist who can provide personalised advice and guidance.
It's important to find your ideal sleep schedule, prioritise sleep, and aim for 7-9 hours of good sleep each night to enjoy the benefits of optimal health.
Sweet dreams!
Need further help with your sleep? Click the infographic and articles below for tips on getting a better night's sleep.
How to sleep better - when nothing helps you sleep better