Between the daily pursuits, other family members sharing the house and bedroom, and the pets occupying the bedroom, it may seem impossible to get a solid eight hours of sleep, so it’s hardly surprising that everyone is constantly tired. Even taking a nap in the in-between times may not give us the support we need. Fortunately, there are some things we can do about it. While not always easy to achieve, one of the simplest to explain is to get yourself into a consistent sleep routine.
From the US National Heart, Lung and Blood Institute (NHLBI) to the UK’s NHS, most health authorities seem to agree that the first step towards better “sleep hygiene” is to try to go to bed at the same time each night. And that consistency includes every night, including weekends and holidays.
body clock or circadian rhythm
At the heart of this recommendation is your circadian rhythm, also called your “body clock”. This internal time tracking system in our body is involved in many aspects of human health, and its deterioration has been associated with a variety of different diseases and conditions.
This circadian rhythm is found not only in humans, but also in animals, plants, and even bacteria. In humans, the actual “clock” that follows the rhythm is located in a part of the brain called the suprachiasmatic nucleus (SCN) within the hypothalamus. This section coordinates the different circadian rhythms in different body systems, but in this article we will focus on the sleep-wake cycle.
As explained by the Sleep Foundation, the SCN responds to light perceived by the retina, a signal that indicates it’s daytime and we need to be awake and alert. The production of the hormone melatonin is suppressed and only starts to increase again in the evening as the light level decreases and the body prepares for sleep. The longer we stay awake, the stronger our urge to sleep, telling us the body is craving the restorative powers of sleep.
Sleep-wake cycles change throughout human life, and babies need much more sleep than older people. While it may seem cliché, many teens really have trouble waking up early, which is why in some areas there is controversy over when to start school early.
Our body clock changes with age.For most adults, the circadian rhythm and the urge to sleep combine to promote sleepiness in the evening, except after airplane flights or during sleep disturbances. The idea of having a set sleep and wake time is to harmonize with this natural cycle, rather than trying to fight it.
Rest period just before sleep
Ideally, it would be helpful to combine the sleep time you set with a rest period before going to sleep. While it’s an attractive option for all of us to grab our phones as soon as we go to bed, it’s best to avoid it if possible. Instead, try reading a book, listening to relaxing music or podcasts, or doing some sleep meditation. It may take some time for your new routine to start making an impact, but it’s essential that you stick with it.
Of course, there are shift workers who find it impossible to sleep at the same time every night, or those with young children who cannot stick to a carefully chosen sleep schedule. The NHLBI lists some strategies specifically for shift workers, and the theme of consistency is featured here as well. While it won’t be possible for everyone, if you can limit the number of shift changes you have, you can at least stick to your routine more, even if your routine includes daytime naps.
The NHLBI estimates that between 50 and 70 million Americans suffer from sleep disorders, and one in three people don’t regularly get the recommended amount of sleep. If you’re constantly having trouble sleeping, it’s best to let your healthcare provider know, but trying a more consistent routine is a good first step towards a more restful night.
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