10 Tips To Fix Your Sleep Schedule + Why It Matters, From Experts

Whether you need to wake up earlier for a new job, start working the night shift, or simply want to get out of bed at the same time every day without feeling drained, your mission is the same: fix your sleep schedule. 

Following a sleep schedule (waking up and going to bed at roughly the same time every day) is a research-backed way to optimize your physical and mental well-being.

Research shows those with higher "sleep regularity" have a 20% to 48% reduced risk of premature death from any cause compared with those with the most irregular sleep.

Having more variable sleep has also been associated with a higher risk of cognitive impairment1. Sleep irregularity can negatively affect our cholesterol2, diet3, cardiometabolic health4, and productivity5. Moreover, a wonky sleep schedule can interfere with the natural rhythm of other functions like digesting and exercising. "This may lead to fluctuations in hormones among other changes to bodily functions needed to sustain adequate energy levels throughout the day," explains Stanford-trained sleep expert Sarah Silverman, Psy.D.

Ideally, your sleep schedule will remain roughly the same seven days a week (yes, even weekends and days off work!). "Plus or minus 30 minutes (give or take) is usually a flexible amount of wiggle room and allows you to continue to reap the benefits of a regular sleep schedule."

You need sunlight exposure during the day to help regulate your 24-hour biological clock, also known as your circadian rhythm. Without getting too deep into it, your circadian "clock" uses natural light to tell you when it's time to wake up and when you should hit the hay.

Studies show that timing, intensity, duration, and wavelength of light can impact your circadian rhythm6, both positively and negatively. A lack of light during the day can negatively affect your mood7 and ability to learn, while getting natural sunlight in the morning (ideally outside—not through a window!) has positive effects on mental health8 and sleep. You still reap the benefits when it's cloudy, by the way.

If you've ever wondered why some people are natural early birds and others are night owls, it's because each of us has our own unique "sleep chronotype." Our chronotypes dictate when we typically have the most energy, so understanding yours can make a big difference in how you feel throughout the day.

When installing a sleep protocol, don't force yourself to go to sleep and wake up at the same time as your neighbor or best friend. Instead, work with your chronotype. 

"Learn what you need to feel refreshed and function well rather than aiming for an arbitrary number of hours," echoes Amerisleep's sleep and neuroscience expert Stuart Peirson, Ph.D.

If there's a worthy place to invest in the home, it's the bedroom. Consider how your room's temperature, lighting, noise, and even textiles are affecting your sleep.

The National Sleep Foundation recommends keeping your bedroom temperature between 60 and 67 degrees Fahrenheit to help initiate rest and improve sleep quality.

"It may also be beneficial to consider sheets and blankets that are made of breathable materials (e.g., cotton, linen, silk, bamboo), which are less likely to trap heat during the night, and may help assist with your body's natural temperature regulation process at night," Silverman says. 

Remember how we mentioned the importance of creating contrast between day and night, or awake time and asleep time? Well, exercise can help you do just that. 

As clinical psychologist and board-certified behavioral sleep specialist Jade Wu, Ph.D., explains, when we get the body moving, it builds our "sleep drive" (i.e., hunger for sleep), which can go on to improve our sleep quality.

The term "social jet lag10" describes the difference between your biological clock and social clock. If your work, school, or social calendar has you going to bed later on some nights than others, your body will feel it. 

This won't come as a surprise, but late-afternoon caffeine and nightcap cocktails won't help you fix your sleep schedule. 

"Caffeine metabolism varies on an individual basis, and due to caffeine's half-life, even several hours after consuming caffeine there may still be half the amount of caffeine in your system," Silverman says. This may lead to more wake-ups and overall less restful sleep. 

"Eating has an impact on our circadian rhythm and can also cause acid reflux, which can disrupt sleep quality," sleep neurologist and Ozlo Sleep Medical Advisory board member Meredith Broderick, M.D.

If you've tried all of the above with little to no luck, it may be time to invest in devices to aid a restful sleep.

Sleep schedules are not universal. Some folks may work best with a bedtime of midnight, others 10 p.m., and some in between. Plus, your sleep schedule will shift throughout your life, so be open to those fluctuations.

At this point, we've made it clear that a consistent sleep schedule is worth investing in—but are habits like rushing to bed and waking up early on weekends a fit for everyone? Not exactly. 

According to Silverman, going to bed early can actually be counterproductive for those with diagnosed insomnia, as it can lead to even more frustration or worry about sleep in some cases. For folks with this health concern, following their body's lead and consulting a physician for help is best.

If you ask a sleep doctor about the best way to improve sleep quality, nine times out of 10 they'll tell you to set a consistent sleep schedule. Going to bed and waking up at the same time every day can go a long way in improving your sleep quality—which will pay dividends for your overall health.

Of course, sticking to a consistent sleep schedule can be easier said than done—especially if you work irregular hours, have a family to take care of, etc. If you do need to go to bed late or wake up early for a day or even a week, it's not the end of the world. Being perfect every night isn't a realistic goal. Instead, aim for as much consistency as your schedule allows, using the tips in this article as a guide, but don't sweat the occasional restless night.