Over the past decade, researchers have specifically strengthened the relationship between sleep and heart health. Last summer, the American Heart Association added sleep hours to its checklist for measuring cardiovascular health. One theory of his for why consistent sleep benefits the heart is that circadian rhythm — Helps the 24-hour cycle of your body clock — Regulate cardiovascular function, Dr. Huang said. He added that there is a growing body of research showing that getting sleep on the weekends doesn’t compensate for being awake during the week.
It’s tempting to think that sleeping will make you feel better after a few nights of sleep deprivation or insomnia, but “usually it doesn’t help,” says Dr. Mari Horvat, a sleep specialist at the Cleveland Clinic. “By sticking to a regular schedule, your body is more likely to be where it needs to be for a good night’s sleep.”
So how do you actually go to bed and wake up on your schedule? We asked a sleep doctor to share their tips.
How to create a consistent sleep schedule
treat yourself.
Dr. Prather recommends setting a wake-up goal that you feel is achievable (even if it’s difficult) and rewarding yourself for getting out of bed. It may mean saving the show you were looking forward to for Saturday morning instead of Friday night.
Be mindful of your bedtime rituals.
A regular bedtime routine—for example, reading a few pages of a novel after brushing your teeth—helps stick to a set sleep schedule. But also in the hours before bed, Dr. Horvat said. She suggested avoiding alcohol and not exercising for her four hours or so before bed (I recommend changing her dedicated exercise time to the morning). These shifts help you fall asleep faster and help you stay asleep longer.
Find an accountability partner.
Invite friends and family to wake up at about the same time as you, and text each other when you wake up to hold them accountable, recommends Dr. Prather. Even better, plan an early (likely) brunch or morning walk to motivate yourself to get up.
soak up the sun
According to Dr. Abbott, light helps regulate our circadian rhythms, letting our bodies know it’s time to wake up. If the weather permits, she recommends walking first and getting in the sun at the same time of day each day.
