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 your body gets adapted to you 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 it´s 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 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 you´ll need to make your sleeping 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 of 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 your computer, tv, laptop, ipad, cell phone or if you can´t turn them off use blue light blockers. At least try to turn them off 30 minutes before going to bed so that your body starts to produce melatonin.
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.
Living a healthy lifestyle is based on habits and routines, the first days when you start making different choices it´s 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.
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