The single best lifestyle change for better sleep is going to bed and waking up at the same time every day, including weekends. A consistent sleep schedule helps set your circadian rhythm, your body’s internal clock, which makes it easier to fall asleep, stay asleep, and wake up feeling rested.
As a naturopathic doctor in Toronto that helps tired men and women, sleep is one of the cornerstones we always focus on. Sleep quality and quantity not only impacts how we feel during the day, but also interplays with other hormones in our body. When we get good sleep, our metabolism works more efficiently, our cortisol is regulated and our inflammation is lowered. (If cortisol is on your radar, I dig into that more in How Stress Impacts Your Nervous System.) In the fast-paced rhythm of modern living, where sleep can often take a backseat, there’s one lifestyle change that stands out as the secret to unlocking restful nights and energized days.
What Is Your Circadian Rhythm?
Our bodies operate on a 24hr routine, or circadian rhythm, which dictates when we feel alert and when we naturally wind down. Our circadian rhythm is impacted by a number of factors during the day, including our exposure to natural daylight and our exposure to blue light and screen time. When that rhythm gets thrown off, by late nights, irregular schedules, or too much screen time before bed, it can show up as trouble falling asleep, waking up through the night, or feeling groggy no matter how long you slept.
Why Does a Consistent Sleep Schedule Matter So Much?
When it comes to our sleep quality and quantity, the number one change we can make to optimize our hormones is establish a consistent bedtime and wake up time. When you do this, even on weekends, you fine-tune your body’s internal clock, promoting regular sleep patterns and optimizing the quality of your rest.
How Do You Stick to a Sleep Schedule?
To best stick to your schedule, I recommend setting an alarm in the evening to remind you to unwind, and create an easy and relaxing routine to carry out each day. Pay attention to your screen use, as well as consumption of stimulants such as caffeine and nicotine. A few other things that help:
Get natural light in the morning, ideally within the first hour of waking
Keep your wake-up time consistent, even after a rough night
Cut off caffeine by early afternoon
Keep your bedroom cool, dark, and quiet
Put screens away 30 to 60 minutes before bed
In your pursuit of better sleep, embrace the power of a consistent sleep schedule as the factor for positive change. By respecting your body’s natural rhythms, cultivating a tranquil bedtime routine, and minimizing sleep disruptors, you pave the way for restorative and rejuvenating nights. Remember, transforming your sleep habits is a gradual process, and the benefits will unfold over time.
If you’re doing all the right things and still not sleeping well, there’s often more going on, like stress, blood sugar swings, nutrient deficiencies, or hormone shifts. Herbs and acupuncture can be really helpful here too. Check out 4 herbs to help you sleep better and acupuncture for insomnia for more.
Ready to Sleep Better?
Through my unique processes of a full assessment, intentional testing options and individualized and manageable treatment plans, I’ve helped thousands of tired men and women balance their hormones, correct deficiencies & optimize gut health to feel recharged!
Book Now: Book a free discovery call and we’ll figure out what’s getting in the way of your sleep together.
Not quite ready to book? Start with my 5 Day Cortisol Reset, a simple way to start calming your stress response and setting yourself up for better nights.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
