Why Sleep Regularity Matters More Than You Think This September

As the relaxing months of summer wind down, many of us feel a sense of panic when someone asks, "Are you ready for September?" If you’re like many people, you may have experienced a carefree summer with your family and friends, and now it’s time to get back into a regular routine. But did you know that maintaining a consistent sleep schedule is more important than the total number of hours you sleep each night?

According to a recent UK Biobank study of over 60,000 adults, sleep consistency predicted mortality risk better than sleep duration. This study highlights the importance of maintaining a regular sleep schedule and raises questions about how we, as sleep physicians, should be encouraging our patients to prioritize sleep regularity.

The Importance of the Circadian Rhythm

Our bodies have an internal 24-hour clock, known as the circadian rhythm, which governs many of our bodily functions, including blood pressure, hormones, and immune function. Disruption to our circadian rhythm can have serious consequences, including an increased risk of cancer and cardiovascular disease. So why is sleep regularity so important? By maintaining a consistent sleep schedule, we can help regulate our circadian rhythm and keep our bodily functions in balance.

What Can You Do to Improve Your Sleep Regularity This September?

As a sleep physician, I’ve found that making small changes to our daily routines can have a significant impact on our sleep quality. Here are some tips to help you get back into a regular sleep schedule this September:

• S – Set a target wake time: Choose a wake time that works for you and stick to it, even on weekends.
• E – Eliminate electronics at night: Try to avoid using electronic devices for at least an hour before bedtime, and instead opt for a relaxing activity, such as reading or meditation.
• P – Practice on the weekends too: Try to keep your weekend sleep schedule as consistent as possible, within an hour of your usual wake time.
• T – Take it outside: Exposure to natural light in the morning helps regulate our circadian rhythm and can improve our mood and attention.

Remember, the goal is not to be perfect, but to make progress and prioritize sleep regularity. With these small changes, you can help reset your body clock and improve your overall health and well-being.