Establishing a regular sleep-wake schedule supports all your body’s natural rhythms. And helps you wake up refreshed and re-energized!

Sleep is one of the critical pillars of health. It benefits your mood, performance, immune system, metabolism, repair and recovery. Even your sex drive!

Irregular sleep and wake times contribute to poor quality sleep. Both your mental and physical health can suffer. Impaired cognitive function, especially memory and decision-making. Altered metabolism, with an increased risk of weight gain, heart disease and type 2 diabetes. Poor sleep even decreases your likelihood of being physically active.

How can you sync your sleep schedule?

On average, we have five 90-minute sleep cycles each night. So count back 7.5 hours from your regular wake time to set your bedtime. Set a reminder for 15 or 20 minutes before that to give yourself time for your pre-bed rituals. And of course, set your morning alarm.

Track your wake times for three days. If you’re within 10 minutes of your alarm, you’ve set the right bedtime. If not, move it back 15 minutes and try again for three days. Repeat until you’re waking just before your alarm, feeling refreshed and re-energized. 

That’s it—you’ve found your perfect sleep schedule. All you have to do now is stick to it!

PS. Beware of rhythm disruptors: heavy meals, alcohol or intense exercise within three hours of bedtime. 

For more tips on how to wake up refreshed and re-energized check out my six strategies for a restorative sleep.