How to improve your sleep


Maintaining a consistent sleep routine is really important for your health. If your sleep schedule is poor due to things such as travel or a new baby, by following these simple steps you can improve your sleep.

First, let’s understand what a sleep schedule is. It’s essentially a regular routine of going to bed and waking up at the same time every day. By sticking to a sleep schedule, you allow your body’s internal clock, known as your circadian rhythm, to regulate your sleep-wake cycle.

Why is a sleep schedule so important?

Well, it’s because your body needs a sufficient amount of sleep for cellular renewal, detoxification, and mental integration. Most adults require between seven and nine hours of sleep each night to fully benefit from these processes. When you have a consistent sleep schedule, your circadian rhythm gets synchronised, making it easier for you to fall asleep and wake up at the same time every day. Your brain recognises the routine and starts preparing for sleep, allowing for a more restful and rejuvenating sleep experience.

Your circadian rhythm is influenced by lightness and darkness, following a 24-hour biological cycle. It impacts a number of aspects related to your health, ranging from sleep patterns to hormone balance and digestion. When your circadian rhythm is upset, it can cause sleep-wake disorders that might resemble insomnia. Moreover, a disrupted circadian rhythm can contribute to mood disorders, such as seasonal affective disorder (SAD) in some people.

By understanding the importance of a sleep schedule and its connection to your circadian rhythm, you can take control of your sleep habits and improve your overall wellbeing. So, let’s get started on improving your sleep schedule and enjoying the benefits of a good night’s sleep!

The Benefits of Having a Consistent Sleep Schedule

Having a consistent sleep schedule has numerous benefits that positively impact your overall health and wellbeing.

  1. Improved Sleep Quality and Duration

When you follow a regular sleep routine, your body becomes used to it, making it easier to fall asleep and stay asleep throughout the night. This leads to a better quality of sleep and duration, allowing you to wake up feeling refreshed and energised.

  1. Better Cognitive Function and Productivity

Sleep plays a crucial role in removing toxins from your body, including those that build up in your brain. By getting enough sleep, you support the removal of these toxins and help maintain optimal cognitive function and productivity. Adequate sleep is also associated with a reduced risk of conditions like Alzheimer’s.

  1. A Strong Immune System

A sufficient amount of sleep provides your body with the opportunity to repair and regenerate, thus boosting your immune system. Research published in the Journal of Experimental Medicine has shown that sleep influences the development and growth of white blood cells, which play a vital role in fighting off infections. Additionally, sleep helps reduce inflammation, which is linked to various chronic and acute diseases.

  1. Reduced Risk of Chronic Diseases

Maintaining a regular sleep schedule can also lower your risk of chronic diseases such as obesity, diabetes, and heart disease. During sleep, your blood pressure and heart rate decrease, hormones necessary for proper functioning are produced, and your liver processes toxins.

If you need to adjust your sleep schedule, there are several steps you can take to make the transition easier.

How to Assess Your Sleep Needs

Determining how much sleep you require is influenced by factors like age, lifestyle, and genetics. Typically, adults need between seven and nine hours of sleep per night. To understand your specific sleep needs, you can evaluate your daytime sleepiness and maintaining a sleep diary.

Establishing a Regular Bedtime and Wake-up Time

A consistent sleep schedule relies on having a set bedtime and wake-up time. This consistency helps regulate hormones, such as cortisol, which impact your level of alertness. Studies reveal that going to bed earlier yields more positive health benefits, including a reduced risk of obesity.

Improving Your Sleep Environment

Creating a cool, dark, comfortable, and quiet sleep environment maximises the quality of your rest. You can achieve this by incorporating tools like fans, white noise machines, blackout curtains, or sleep masks.

Creating a Consistent Sleep Schedule

  • Establishing a regular exercise routine can do wonders for your sleep. Exercise helps reduce stress and anxiety, which can disrupt your sleep. Aim for at least 30 minutes of exercise every day and try to finish your workout at least 60-90 minutes before bedtime (unless it’s a calming activity like restorative yoga).
  • Cutting back on screen time before bed is also recommended. Screens emit blue light that suppresses melatonin production, making it harder to fall asleep. It’s best to avoid screens for two to three hours before bedtime.
  • Having a bedtime routine can help signal to your mind and body that it’s time to wind down. Consider activities like reading a book, meditation, or taking a relaxing bath an hour or so before bed.

If you’re struggling to get a regular good night’s sleep despite your efforts, it may be helpful to seek professional help. A sleep specialist can diagnose and treat sleep disorders such as insomnia or sleep apnea, which can disrupt your sleep.

A consistent sleep schedule is crucial for your overall health and well-being. By following the tips mentioned above, you can make adjustments to your routine and establish a healthy sleep pattern. Remember, consistency is important, and with perseverance and patience, you can achieve a sleep schedule that works for you.

Photo by Alexandra Gorn on Unsplash

Metric (cm)
Length x Width
Imperial (inch)
Length x Width
UK Sizes
UK small single
190 x 75 cm
75" x 30"
UK single
190 x 92 cm
75" x 36"
UK Small Double
190 x 122 cm
75" x 48"
UK Double
190 x 137 cm
75" x 54"
UK King
198 x 152 cm
78" x 60"
UK Super King
198 x 183 cm
78" x 72"
EU Sizes
EU single
200 x 90 cm
78.7" x 35.4"
EU Double
200 x 140 cm
78.7" x 55.1"
EU King
200 x 160 cm
78.7" x 63"