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How to Establish a Regular Sleep Schedule
Sleep Strategy 101: Your ability to fall asleep quickly and get quality slumber rests on these foundational tactics
Note to readers: This article is adapted from multiple chapters in my book: Make Sleep Your Superpower and updated here to include the latest research. This is a follow-up to my recent story, Inconsistent Bedtimes Linked to Poor Health, Bad Moods and Earlier Death.
Establishing a consistent sleep routine is demonstrably good for physical health, mood and memory, productivity and longevity. The basic strategy is not rocket science. But making it so can seem like a heavy lift for night owls, insomniacs and, well, lots of people. Luckily, there are numerous science-backed tactics that facilitate your ability to fall asleep and get high-quality sleep for seven to eight hours, which is what’s recommended for most adults.
Applying the right mix for your needs can yield a personalized strategy for better nights that beget better days in a self-reinforcing upward spiral of well-being.
Successful sleep — quantity, yes, but also high quality — depends on working with your natural circadian rhythm, an internal 24-hour body clock passed down from your most ancient ancestors. There are three primary sleep-related tactics…