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 we stick to every day, including weekends has a lot of benefits for our body and the most important is that our body gets used to going to sleep at the same time and waking up at the same which balance the internal clock of our body called circadian rhythm, the benefits of this are:
1.- It´s easier to fall asleep.- When our body gets adapted to our sleeping schedule it´s easier to fall asleep every night.
2.- Waking up without an alarm.- Once our body is adapted to waking up at the same hour is easier to wake up every morning and we will do it without an alarm clock, we´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 our body knows it´s time to rest and recover.
4.- Performance throughout the day improves.- Since we´re getting enough good quality sleep our body is able to recover and heal so our 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 we know the benefits we need to make the commitment to make some changes to our routine, having a 9 to 5 job can make it more difficult so we´ll need to make our sleeping schedule based on our 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 our rest day.
The first couple days are hard but we need to give time to our body to adapt to the routine, what we can do is try to mimic natural sunlight, when the sun goes down turn off the computer, tv, laptop, ipad, cell phone or if we can´t turn them off use blue light blockers. At least try to turn them off 30 minutes before going to bed so that our body starts to produce melatonin.
For waking up we´ll need to set an alarm clock specially the first weeks, then when our body gets used to the routine and schedule we 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 we are able to get 7 hours of sleep every night even on week days it´s more beneficial to have a sleep shcedule.
Living a healthy lifestyle is based on habits and routines, the first days when we start making different choices is difficult and feels so uncomfortable, just stick with those new choices until our body adapts to those new routines and become habits, after that we´ll see that it´s actually simple and effortless to live a better life and we have so much freedom while staying lean and feeling great.
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