Do you know that routinely getting less than eight hours of sleep may demolish your immunity? Lack of sleep schedule may also disrupt blood sugar levels and set you on a path to cardiovascular disease! So, let us determine the benefits of adhering to a consistent sleep schedule and what to do if you have a variable work schedule.
Benefits of Sleep Schedule
Sleep specialists state that sleep has a significant effect on regulating your appetite. Moreover, a consistent sleep schedule is the single most effective habit to master to reset your brain and body health every day.
Based on my personal experience, I have always found myself eating more and feeling less satisfied when I don’t get enough sleep. Also, when I am exhausted, I always reach for a sweet treat or fatty food.
So, sleep experts recommend going to bed and waking up at the same time every day. I know what you’re thinking; it is easier said than done!
Adhering to a strict sleep schedule sounds unrealistic, if not impossible, for many.
Some may say: I have many commitments. You might have legitimate reasons for not getting the sleep you need, like having little ones who need your undivided attention. However, if you slightly tweak your schedule and re-prioritizing your commitments, you might be able to squeeze in an extra hour or so of sleep. By implementing this one small change, you will not feel as deprived often.
Working Variable Work Schedule?
Another reason some people don’t get enough sleep or can’t adhere to a consistent schedule might be their work schedule.
Some have a job that requires them to have a rotating work schedule. A rotating shift means you work mornings for one week. Then work the swing shift the following week and even the graveyard on the third.
I have a solution for you if you suffer from an irregular work schedule. You can try to set the alarm to remind you to begin your sleep ritual at least an hour before you should retire. It is very doable, especially with smartphone alarms and smartwatches that vibrate when it is time for bed.
It is always a great idea to use a sleep-tracking device. As you know, too many trackers are on the market today. With the right type, you can automatically track your sleep patterns quickly.
Utilize Sleep Aid Items:
A Sleep Mask
Sleep masks help block light so you can fall asleep quickly and deeply. Opt for a mask without pressure on the eyes that allow you to blink freely. It is best if your sleep mask doesn’t touch your eyes, which will increase REM sleep.
A Sleep Sound Machine
A white noise sound machine is a powerful tool to help you fall asleep fast and minimizes sleep disruption from the outside world. White noise creates a constant, soothing sound that helps drown out the random noises that would have disrupted your sleep.
Do You Have a Consistent Sleep Schedule?
Setting a regular sleep schedule helps your body and brain get used to falling asleep and waking up at a fixed time daily. This type of conditioning is vital to achieving better quality sleep that will benefit your physical and emotional well-being.
An irregular sleep schedule is why teenagers and young adults suffer from insomnia.
During Adolescence, the body clock naturally favors late sleep and waking up late. That makes it harder for teens to maintain a good sleep schedule.
Just Commit To Making Gradual Adjustments
Unfortunately, you will not change your sleep schedule overnight. The most effective tactic is to make small changes slowly. If you’re trying to go to sleep at 10:00 pm rather than midnight, for example, try this:
- For the first three or four nights, go to bed at 11:45 pm,
- Then try to bed at 11:30 pm for the next few days.
- Afterward, start going to bed at 11:15 pm and so on.
“Go to bed at the same time and do the same activities every night before bed,”– Heidi Connolly, MD, chief of pediatric sleep medicine at the University of Rochester Medical Center.
So I shared with you my plan for forming this crucial new habit. If you are thinking of adopting this new habit over the next few weeks, let us hear from you.
If you feel, this post helped you shed some light on the benefits of a regular sleep schedule, go ahead and leave me a comment below. I would like to hear from you regarding your steps to commit to a regular sleep schedule. Let us know how long it took to get the program down and its effects on your overall health and happiness.