Why You Need a Regular Sleep-Wake Schedule (and How to Start One)

Everyone knows it's important to get plenty of good quality sleep. But what most people don't realize is that the consistency of when you choose to go to sleep and wake up may be equally important to your health and wellbeing – at least for older adults. [1]

Yup, it's true! According to this article (which is based on a recent study):

"Older women who don't stick to a set sleep and wake schedule may be more likely to struggle with feelings of depression and anxiety — even if they get a normal amount of zzzs." [2]

So, as you can see, while getting a good amount of quality sleep is indeed important, on its own it may not be enough to keep older adults in optimal health.

Add to that the fact that sleep tends to be more challenging for older adults in general, and it quickly becomes clear that a sleep-wake schedule – a consistent time of going to bed and waking up each and every day – can be beneficial.

In this post, we'll discuss the benefits of a sleep-wake schedule, as well as how to start one… and stick to it!

What is a Sleep-Wake Schedule?

Simply put, a sleep-wake schedule refers to the specific time you go to sleep each night, as well as the time you wake up.

If you're like most people, this probably varies to some degree from day to day (and even week to week, month to month, etc.).

But, as we can see from the study mentioned earlier, choosing consistent times to go to sleep and wake up every day can have major health benefits (more on those shortly).

Why a Sleep-Wake Schedule is Especially Important for Older Adults

The latest research suggests that sleep may be just as important to older adults' health as diet and exercise. Yet, as we get older, getting the right amount of quality sleep becomes challenging.

This may be due to the fact that our bodies produce less of the hormones – like melatonin and growth hormone – that helped us sleep so well when we were younger. And certain medications, conditions, and illnesses can contribute to insomnia and sleep issues in older adults. [3] [4]

Since there's a limited amount that can be done about these challenges directly, it's important for older adults to be as intentional about their sleep habits as possible. A sleep-wake schedule is an ideal tool to use because it is:

Effective
Easy to implement
Safe and free from side effects

According to MayoClinic.org, going to sleep and waking up at the same times each and every day reinforces your body's sleep-wake cycle, making it more likely you'll get as much good quality sleep as possible. [5]

Steps for Starting (and Sticking to) a Regular Sleep-Wake Schedule

Now that you understand the importance of a regular sleep-wake schedule, let's discuss some steps for beginning one – and sticking to it!

As with most sleep hygiene related issues, it's all about building the right habits that make falling and staying asleep faster, easier, and more enjoyable. That way it becomes an integral part of your nightly routine. [6]

Step #1: Determine Your "Sleep Window"

One of the biggest mistakes people are likely to make when setting their sleep-wake schedule is not properly planning it out in a way that sets them up for success. It's easy to choose arbitrary times and then hope for the best, but you'll have a better chance to succeed if you take a few minutes to think it through first.

This starts with determining your sleep window – how many hours are you going to "block off" each night for sleep?

Keep in mind that sleep requirements change with age; you can use this chart as a guideline. However, you may want to adjust for your own individual needs and preferences. For example, if you're someone who tends to need more sleep in order to function optimally, you might want to set your sleep window at the high end of the range – or vice versa. [7]

Step #2: Set Realistic Sleep Goals

Now it's time to get down to business and determine exactly what time you'll go to sleep and wake up each and every day.

Healthy sleep habits are easy to talk about, but can be difficult to stick to; for this reason, it's important to be as realistic as possible when taking this step. [8]

If you set your schedule too ambitiously (for example, determining to arise an hour before sunrise each and every morning – when you are actually more of a night person), you may find yourself getting frustrated early, thwarting your long term success.

On the other hand, setting more modest goals at first can be more encouraging, and you can always raise the bar once you start to get comfortable with your new routine.

Step #3: Be Flexible

Keep in mind that your new sleep-wake schedule does not have to be set in stone – at least not at first. Try to remind yourself that changing your sleep schedule can be challenging, and it's important to cut yourself some slack when you're just getting started.

For example, you may want to set a trial period of just one or two weeks, then see how that goes before making a long term commitment. During this time, don't beat yourself up if things don't go perfectly according to plan – this is part of the adjustment process and is totally normal.

And, in addition to being easier on your emotional health, being flexible can also help you succeed with your new routine! [9]

Ready to Start Your New Sleep-Wake Schedule?

The science is clear: while getting a good amount of quality sleep is important, it may not be enough to keep older adults in optimal health.

Maintaining a regular sleep-wake schedule is a scientifically proven approach that can help you "close the gap," giving you better sleep, more consistently – which can lead to improved physical and mental health.

By determining the right sleep window for your age group, setting realistic goals, and being flexible, you can be well on your way to a beneficial sleep-wake schedule in no time.