Why Following a Set Sleep Schedule is the Key to Good Health
Posted on February 21st, 2023
Sleep: we all know we need lots of it. But what you may not know is that getting the same amount each day is just as important as the number of hours you log each week. Not sure how to set a consistent sleep schedule, or why it’s so important to do so? Read on to learn more!
The Importance of Set Sleep Schedules
First and foremost, following a consistent sleep schedule is key to getting better quality sleep. In fact, it’s one of the most important tips for battling insomnia: go to sleep and wake up at the same time. Every single day. (Even on the weekends.)
Why is this such a big deal? When you constantly shift your bed and waking time, it messes up your internal clock. (AKA your circadian rhythms.) Make big swings in your sleep and wake times, and your body gets as confused as when you travel between time zones. Soon, falling and staying asleep when you want may become more difficult.
Now, the fear of insomnia is bad enough. But the problem actually goes deeper. In fact, a new study from Vanderbilt University linked sleep schedules and heart disease. In fact, of the 2,000 adult participants in the study, people who slept different amounts each night were more likely to experience hardening of the arteries.
Now, little shifts in the sleep schedule might be ok. But people whose nightly sleep totals changed by more than two hours each night? They seemed particularly vulnerable to arterial disease and plaque build-up, although the study couldn’t prove that sleep shifts directly caused disease.
Changes in Sleep Schedule: Does Consistency Always Rule?
If you have one or two late nights out, go ahead and sleep in the next morning so you can recover. Just try not to make a habit of these late evenings. Because another study found showed that people with inconsistent sleep schedules had almost double the risk of heart disease as those who followed set sleep schedules. Furthermore, erratic sleep can be linked to hypertension, high cholesterol and even mood disorders.
Why Consistency Matters with Sleep
We don’t know why a sleep routine is so important for your overall health. But we do have some ideas. Some researchers think that your circadian rhythms also play a role in helping your heart function optimally. Others think that sleep is just crucial to your health. And that you can’t run low on sleep during the week and make up for that deficit on the weekend. Either way, it’s pretty clear that following a set sleep schedule is one of the best lifestyle choices you can make. But how can you make that happen? Here are some of the keys to getting better, more consistent sleep.
How to Set a Sleep schedule
1. Incentivize your wake ups
Once you have your set waking time, find a way to make it more appealing on the weekends. Revel in a quiet house and read the paper uninterrupted, or use that time to enjoy your favorite coffee shop. That way, early rising on the weekend will feel like a treat, not a chore.
Of course, if you’re more of a stick than a carrot person? Set an alarm that you just can’t ignore. Have it blast your least favorite song. Or keep it across the room from your bed, so you can only shut off the noise by getting up and starting to move.
2. And your bedtime, too.
Reframe your set bedtime by creating a special wind-down ritual. Take a luxurious bath, followed by a nightly dose of CBD. (Tanasi customer Tammy B does this and says, “I think it helps me sleep better.”) Then wash up and read a favorite book or listen to soothing tunes. The key is to follow the same routine each night. This way, your body will know it’s time for bed. And you’ll look forward to sticking to your bedtime, even on hectic days or on weekend evenings.
3. Get outside.
Exposure to natural light, for at least 15 minutes and ideally early in the morning, helps set your circadian rhythm. If you can’t get outside first thing, try to go outdoors at the same time each day. And, if you live in a place without much sunshine, think about investing in a UV light.
4. Follow the 80/20 rule
Had a few late nights? Turned on snooze a few too many mornings? Don’t give up on yourself–or your set sleep schedule. Just make a promise to try and get back to your routine, and make a concerted effort to follow your schedule more often than not.
5. Build a Sleep Environment
Two hours before bed, try to steer clear of blue light screens and alcohol. Get exercise later in the day, but not in that two-hour window. Then, set up your sleep space for the best rest. Make it cold, dark and quiet for optimal rest.
Got some great tips that help you sleep? Have you incorporated our CBD +CBDA products into your daily sleep schedule routines? Let the community know what works in the comments below!