The Surprising Sleep Secret That Impacts Your Health More Than Hours

Raise your hand if you've ever obsessed over getting those magical 7-9 hours of sleep. 🙋‍♀️ I mean, I speak about it in my SPARK Method. (pssst: Don't forget to download your copy if you haven't already.) Don't get me wrong, sleep duration is important, but what if I told you there's a secret weapon that might be even MORE crucial for your overall health and well-being?

woman with brown hair is peeking out from underneath her bed covers

Introducing: Sleep Regularity

Picture this: your body has an internal clock, like a natural rhythm that dictates when you feel awake and when you feel tired. Sleep regularity is all about keeping that rhythm consistent – going to bed and waking up at roughly the same time each day, even on weekends.

Why Does Sleep Regularity Matter So Much?

Think of it like this: your body loves routine. When you maintain a regular sleep schedule, your body becomes a well-oiled machine, optimizing everything from hormone production to metabolism. Irregular sleep, on the other hand, can throw your body into a state of confusion, leading to a whole host of issues, including:

Increased risk of heart disease, diabetes, and other chronic conditions
Difficulty concentrating and making decisions
Mood swings and irritability
Weight gain

The Research Speaks

Several studies have dug deep into the relationship between sleep regularity, sleep duration, and mortality risk. Here's the surprising twist: sleep regularity was a stronger predictor of all-cause mortality than sleep duration. In other words, sticking to a consistent sleep schedule might be even more important than simply clocking enough hours.

Putting It Into Practice

Ready to harness the power of sleep regularity? Here are some tips to get you started:

**Set a Consistent Bedtime and Wake-Up Time:**Aim for a 1-hour window for both going to bed and waking up.
Create a Relaxing Bedtime Routine: Wind down with a warm bath, calming music, or a good book.
Limit Screen Time Before Bed: The blue light emitted from screens can disrupt your sleep.
Create a Sleep-Friendly Environment: Make sure your bedroom is dark, quiet, and cool.

The Bottom Line

While we all strive for those 7-9 hours of shut-eye, don't underestimate the power of sleep regularity. Prioritizing a consistent sleep schedule could be the key to unlocking better health, mood, and overall well-being. So, let's make sleep regularity our new sleep obsession!

References:

Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010 May;33(5):585-92. doi: 10.1093/sleep/33.5.585. PMID: 20469800; PMCID: PMC2864873.

Trivedi R, Man H, Madut A, Mather M, Elder E, Dhillon HM, Brand A, Howle J, Mann G, DeFazio A, Amis T, Cain SW, Phillips AJK and Kairaitis K (2021) Irregular Sleep/Wake Patterns Are Associated With Reduced Quality of Life in Post-treatment Cancer Patients: A Study Across Three Cancer Cohorts. Front. Neurosci. 15:700923. doi: 10.3389/fnins.2021.700923

Pye J, Phillips AJ, Cain SW, Montazerolghaem M, Mowszowski L, Duffy S, Hickie IB, Naismith SL. Irregular sleep-wake patterns in older adults with current or remitted depression. J Affect Disord. 2021 Feb 15;281:431-437. doi: 10.1016/j.jad.2020.12.034. Epub 2020 Dec 11. PMID: 33360364.

Fishbein AB, Knutson KL, Zee PC. Circadian disruption and human health. J Clin Invest. 2021 Oct 1;131(19):e148286. doi: 10.1172/JCI148286. PMID: 34596053; PMCID: PMC8483747.