What I see in most people, at least the ones close to me is that they have a sleep schedule from Monday to Friday which are work days and on Saturday and Sunday they forget about it. From Monday to Friday their sleeping schedule is based on school or job and for Saturday and Sunday it´s based on parties or Netflix.
Having a sleeping schedule that you stick to every day, including weekends has a lot of benefits for your body and the most important is that your body gets used to going to sleep at the same time and waking up at the same which balance the internal clock of your body called circadian rhythm, the benefits of this are:
1.- It´s easier to fall asleep.- When your body gets adapted to your sleeping schedule it´s easier to fall asleep every night.
2.- Waking up without an alarm.- Once your body is adapted to waking up at the same hour is easier to wake up every morning and you will do it without an alarm clock, you´ll be waking up roughly at the same time.
3.- Consistent good quality sleep.- It´s easier to get good quality sleep every night since your body knows it´s time to rest and recover.
4.- Performance throughout the day improves.- Since you´re getting enough good quality sleep your body is able to recover and heal so your performance stays at peak.
5.- Stay lean.- When the internal clock of the body and all systems and functions are in balance working efficiently it´s easier to lose weight and stay lean.
This are just some of the benefits of having a sleep schedule, now that you know the benefits you need to make the commitment to make some changes to your routine, having a 9 to 5 job can make it more difficult so you´ll need to make your sleep schedule based on your working days, the goal is to go to sleep at the same time every day and wake up at the same time every day, also Saturday and Sunday or your rest day.
The first couple days are hard but you need to give time to your body to adapt to the routine, what you can do is try to mimic natural sunlight, when the sun goes down turn off the computer, tv, laptop, ipad, cell phone or if you can´t turn them off use blue light blockers like amber glasses. At least try to turn them off 30 minutes before going to bed so that your body starts to produce melatonin.
Since it´s hard to change routines from one day to another you need to start small, if you are not use to following a sleep schedule you need to set the time you want to fall asleep every night and the time you want to wake up every morning, make sure that you get at least 6 hours of sleep every night if possible. Once you have your times set you need to consider your actual hours, for example if you fall asleep at 10:00 pm and your goal is to sleep at 9:00 start by going to sleep 10 or 15 minutes earlier this week so instead of going to sleep at 10:00 pm you go to sleep at 9:45, the next week you go to sleep 10 or 15 minutes earlier which will be 9:30, you keep doing this every week until you reach your goal time. For waking up you do the same, if you want to wake up at 6:00 am but you wake up at 7:30 start by setting the alarm clock 10 to 15 minutes earlier and make sure you wake up when it sounds, instead of 7:30 it will be 7:15 and every week you wake up 10 or 15 minutes earlier until you reach you goal time.
For waking up you´ll need to set an alarm clock specially the first weeks, then when your body gets used to the routine and schedule you will wake up almost at the same time every day but if you need to arrive on time to your job or school I recommend setting the alarm clock so that you don´t arrive late.
Some of us may have intense job schedules and we only get around 5 hours of sleep per night from Monday to Friday, in this case using Saturday and Sunday to sleep more and recover from the week is a great option but if you are able to get 7 hours of sleep every night even on week days it´s more beneficial to have a sleep schedule for the seven days of the week.
Living a healthy lifestyle is based on habits and routines, the first days when you start making different choices is difficult and feels so uncomfortable, just stick with those new choices until your body adapts to those new routines and become habits, after that you´ll see that it´s actually simple and effortless to live a better life and you have so much freedom while staying lean and feeling great.
Let us know if you follow a sleep schedule by leaving a comment down below and on Twitter. Do you go to sleep and wake up every day at the same time or do you do you go to sleep when you feel tired and sleepy?
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