![]() ![]() There’s simply a wealth of information pointing to why better sleep habits are fundamental to our wellbeing. Yet another study saw that improving sleep regularity in cancer patients post treatment was associated with improved quality of life, better physical functioning and fewer cancer related symptoms. Similarly, one study on mood fluctuations in college students showed that irregular sleep-wake timing appeared to precede poor mood in young adults. It has also been associated with increased perceived stress and depression. Research looking at sleep irregularity in older adults showed that greater sleep irregularity was linked to a 10-year risk of cardiovascular disease, greater obesity, hypertension and diabetes. We are with you all the way: Download your 60-Day Sleep Calendar You can use the 60 Days of Sleep Calendar by itself, but we recommend using it with our Sleep Cycle app. As a result, your sleep quality will improve. With habits that are personalized to fit your life and needs, your sleep will become more regular, and falling asleep and waking up will be easier. Explore new habits and keep the ones that work for you. The good news is that with sleep habits, a little goes a long way. That’s why we’ve created the 60 Days of Sleep Calendar where we’ve gathered our favorite sleep promoting activities to help you create better sleep habits AND get the most out of our app. So, how long does it take to form a habit? It takes 60 days (66 to be exact) for any new habit to stick. Sticking to regular sleep and wake-up times can underpin all these efforts to lead a healthier lifestyle. The most popular New Year’s resolutions tend to focus on self improvement, such as healthier living, losing weight, stopping or reducing smoking and drinking. Sleep Regularity – is there really a magic number of sleep hours?Ħ0 days of Sleep Calendar – Fix your irregular sleep schedule. ![]() ![]() Fix your irregular sleep schedule – Download our 60 days of Sleep Calendar.But if you’re getting up at 6:30 during the workweek and sleeping until 10 on weekends, you’re going to throw off your sleep rhythms and make bedtime more challenging, she says. It’s fine to sleep an extra hour on your days off. ![]() Just make sure you’re rising at roughly the same time every morning-weekdays or weekends. Siebern suggests experimenting with different bedtimes and using sleepiness as your barometer for a best fit. And again, all of this is set by your biology. Beyond college, your best bedtime will likely creep earlier and earlier as you age, Walker says. While small children tend to be most tired early in the evening, the opposite is true for college-aged adults who may be more comfortable going to bed around or after midnight. But if you can find a way to match your sleep schedule to your biology-and get a full eight hours of Z’s-you’ll be better off, she adds.īoth she and Walker say your ideal bedtime will also change as you age. Of course, your work schedule or family life may dictate when you have to get up in the morning. That means night owls shouldn’t try to force themselves to bed at 9 or 10 if they’re not tired. “Thirty or 40 years of professional life aren’t going to change them.” “These cycles have been established for hundreds of thousands of years,” Walker explains. And no matter how hard you try to reset or reschedule your circadian rhythms when it comes to bedtime, there’s just not much wiggle room. “The idea that you can learn to work at night and sleep during the day-you just can’t do that and be at your best.” Your brain and body’s circadian rhythms-which regulate everything from your sleeping patterns to your energy and hunger levels-tell your brain what kind of slumber to crave. People who slept for five hours a night for just a week had a higher heart rate during the day. Even shortened sleep has an effect, one recent study found. In one study, people who had experience working at night had lower scores on standardized tests of memory and processing speed than those who hadn’t-and people who had a decade or more of shift work experience had such pronounced cognitive deficits that they equaled about 6.5 years of cognitive decline. Shift work has been linked to obesity, heart attack, a higher rate of early death and even lower brain power. That’s unfortunate news for nightshift workers, bartenders and others with unconventional sleep-wake routines, because they can’t sleep efficiently at odd hours of the day or night, Walker says. ![]()
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