Develop a consistent bed time and wake time

Maintaining consistent bed and wake times day-to-day helps improve your sleep and cognitive function. Go to bed and wake up at the same time each day so your brain learns when to be tired and when to be alert.

• Your circadian rhythm controls the sleep-wake cycle and repeats approximately every 24 hours, telling your body when it’s time to wake up and when it’s time to sleep.

• Having a consistent sleep schedule makes your circadian rhythm more efficient which helps you fall asleep faster and sleep continuously with few interruptions throughout the night

• Consolidated sleep like this is important to get the full benefit of sleep because it helps ensure you get through each stage of your sleep cycle without disruption

• When you frequently change your sleep timing, your circadian rhythm gets misaligned and that hurts both your sleep and your cognitive function during the day.

Want to learn more? Check out these studies

• Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing | Scientific Reports
  

• Sleep quality, duration, and consistency are associated with better academic performance in college students | npj Science of Learning
  

• Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study | SLEEP | Oxford Academic
  

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