Tip 2: Establish a RoutineDid you know that your body’s circadian rhythms are aligned with the sunrise and sunset? This means that you should aim to wake up with the sunrise and go to sleep at sunset. Try to be consistent with your waking and sleeping times, as this can aid in sleep quality. If you struggle with getting a good night’s sleep, try to get into the habit of waking and sleeping at the same times each day.
This can be achieved through practicing consistent and repetitive behaviour to develop a routine and create a habit. If you can get into the habit of sleeping at the same time each day, simple recognition of bedtime cues may start to trigger sleep initiation. A study found that stability in daily sleep routines were related to higher sleep efficacy and sleep quality. In addition, the study found that establishing a daily routine reduced the rates of insomnia in adults.
In addition to the benefits that establishing a routine has on sleep efficacy, research has found that having a daily routine also helps to enhance overall well-being. After setting a daily routine, a study found that the routine was correlated to improved mental and physical health, social functioning, and muscle pain. Therefore, developing and maintaining a daily routine can have numerous positive effects on your overall health and well-being. These findings have important implications on the necessity to have lifestyle regularity in order to achieve a good night’s sleep.