Adapted from "How Important is Sticking to a Sleep Schedule, Really?" from sleep.com here

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Why is a sleep schedule important?

Maintaining a consistent sleep schedule can help improve the quality and quantity of sleep, as well as lead to better overall health. It can help maintain the body's internal clock, regulate heart rate and other cardiovascular functions, and promote the secretion of human growth hormone. A consistent sleep schedule also leads to improved learning, decision-making, emotional well-being, and performance.

What’s the best sleep schedule?

According to clinical psychologist Michael J. Breus, Ph.D., the best sleep schedule is based on a person's chronotype, or biological preference for mornings or evenings. This preference is based on when a person naturally produces more melatonin, which helps them sleep, and less cortisol, which can disrupt sleep. Research on chronotypes shows that those who prefer evenings tend to create a sleep deficit during the week due to work and social schedules, so consistency is key. Breus offers an online quiz to help determine one's chronotype, and genetic tests like 23andMe may also provide information about morning or evening preferences.

Does the Specific Bedtime and Wake-up Time Matter?

Not really. “The two most important elements of good sleep are consistent hours and a sufficient duration of sleep,” Dr. Carolina Marcus, an associate professor at University of Rochester Medical Center, says. “If you go to bed consistently at 1 a.m. and wake up at 9 a.m., feeling well-rested, there is no problem.”

How Strict Does a Sleep Schedule Need to Be?

When it comes to how closely you must stick to a sleep schedule, you have some wiggle room, says Dr. Cinthya Peña Orbea, a physician at the Cleveland Clinic’s Sleep Disorders Center. If you vary from the schedule by about an hour once a week, it’s not a big deal. But if your schedule shifts by multiple hours, multiple times a week, then that’s when you want to pay more attention. And, if it’s affecting your everyday life, it could be time to see a doctor.

What to Do if You’re Not Tired at Your Designated Bedtime

The thing about a consistent sleep schedule is that it should make your eyes heavy come your typical bedtime. But you don’t want to force yourself to go to sleep if you’re not tired. In fact, that might cause you to spend too much time in bed without actually sleeping — a habit you want to avoid, Dr. Peña Orbea says. “If you can’t fall asleep in 20 minutes, you should go outside the room and do something relaxing, like listening to calming music,” she says. Monitoring your sleep (whether you keep a sleep journal or use a tracker like WHOOP or SleepScore Max) can help you uncover how much time you’re spending in bed, too, which is important information if you’re going to bed at 10 p.m. but not actually falling asleep until midnight. A study, examining more than 8,000 people in Italy during COVID-19 lockdowns, found that while most people spent more time in bed, they reported lower sleep quality.

What to Do if You Feel Like You Need Extra Rest in the Morning

If you consistently wake up feeling groggy, it could be a sign of an underlying sleep disorder or a side effect of certain medications, alcohol, or recreational drugs. If there's no underlying issue, sleeping in a little here and there won't ruin your sleep schedule. The goal is to only vary your sleep and wake times by 30 minutes or up to an hour, even on weekends. A sleep schedule that works for you should eventually mean waking up without an alarm.

7 Steps to Fix Your Sleep Schedule

Sleep experts share seven tips to change your sleep schedule:

• Work in half-hour increments to shift your sleep schedule.
• Stick to a routine all day.
• Track what's happening to figure out where your roadblocks lie.
• Create a wind-down routine before bed.
• Get daylight exposure early in the morning after waking.
• Avoid sleep-disturbing suspects close to bedtime.
• Check in with your partner if you share a bed.

Adjusting to a new schedule

According to Breus, it can take seven to 10 days to adjust to a new sleep schedule. Rest assured that it's normal to go through an adjustment period, and a better sleep schedule and higher quality rest are on the way.