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Sticking to a normal sleep routine helps you obtain passable sleep and be more alert during the day. Constancy of sleep time and rising helps to found a pattern for your body.
Having a healthy sleep routine is not just about how much sleep you get. All of these things can influence sleep, including your bedtime routine, waking up times, lifestyle, routine, and work plan.
It does not matter if you are a student, parent, working professional or shift worker, a regular sleep schedule can help you make sleep something you do regularly.
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This article is part of
Sleep Health Hub
What Is a Healthy Sleep Schedule?
A healthy sleep routine is getting enough sleep for your age and daily requirements in a regular timetable of going to bed, sleeping and waking.
A well-planned schedule should:
- Get adequate overall sleep.
- Have fairly regular bed times.
- Have relatively consistent wake-up times.
- Give yourself some time to relax before you go to sleep.
- Fit your work, school and family roles.
- Promote healthy sleep patterns.
Others might have a bedtime that is closer to yours than the one that you thought was ideal. The aim is to find a habit that is realistic and that you can resume sleep in a regular way.
Recommended Sleep Duration by Age
Rest requirements vary from age to age. Kids and teens tend to require more sleep than adults.
| Age Group | Recommended Sleep in 24 Hours |
| Newborns | 14–17 hours |
| Infants | 12–16 hours, including naps |
| Toddlers | 11–14 hours, including naps |
| Preschool children | 10–13 hours, including naps |
| School-age children | 9–12 hours |
| Teenagers | 8–10 hours |
| Adults | 7–9 hours |
| Older adults | 7–8 hours |
The following are general guidelines. Some individuals require different amounts of sleep.
Regularly sleeping less than the recommended amount may cause adults to feel sleepy during the day and other issues related to sleep deprivationdeprivation.
Why Consistent Sleep Times Matter
It may be helpful to go to bed and get up at about the same time every day to help keep your body’s natural sleep-wake rhythm.
A routine might help you:
- Fall asleep at night.
- Get up in the morning.
- Make plans for activities for the day.
- Avoid drastic shifts in sleep schedules.
- Establish a routine for sleep.
Your body’s internal clock, or circadian rhythm, is triggered by cues like light, activity, eating and sleep timing.
It is not always necessary to do the same minute each day. It may be easier to stick to a practical routine that is similar to sleep and waking up.
Setting a Regular Bedtime
Make your bedtime so that you get the recommended number of hours of rest before you have to get up.
For instance, a person that must get up at 7:00 a.m. and hopes to get 8 hours of sleep would find a bedtime around 11:00 p.m. to be a good sleep opportunity.
A soothing bedtime routine can help to make going to sleep easier.
Try:
Turn off lights in the bedroom before going to sleep.
- Reading a book.
- Having a warm bath.
- Gentle stretching.
- Setting clothes and other items out for the following day.
- Maintaining quiet and comfortable bedroom.
Aim to make bedtime a less stressful chore. If you are a late night sleeper, you may want to make a gradual change to your bedtime as opposed to a drastic change.
Setting a Regular Wake-Up Time
Another key component of a healthy sleep schedule is having a regular wake-up time.
Set your wake up time to work with the school, work, family and other obligations. Keep a regular schedule as much as possible.
After waking:
- Open curtains or get the natural light.
- Don’t snooze your alarms!
- Get around and get up and start your regular daily routine.
- If you normally have breakfast – have it.
Do not fall asleep for extended time periods if this makes getting to sleep through the night more difficult.
The body’s internal clock is an important environmental signal that is related to the time of day.
Weekend Sleep Schedules
Lots of people alter their sleep pattern greatly over weekends. Overextending yourself on the weekend and sleeping until late in the morning can make Monday mornings more difficult.
It doesn’t need to be the same time each day. But having a weekend schedule that’s not too different from your weekday schedule can help minimize big changes.
If you felt that the week has been a stressful one and you have built up sleep backlog, it may help you to get extra sleep. It’s better to prioritize getting adequate sleep all week long.
If you are staying up several hours later on weekends, try to limit how late you stay up and how early you get up.
Adjusting Your Sleep Schedule
Sometimes, due to school, work, travel, lifestyle changes etc. you have to alter your sleep schedule.
It might be more manageable to make a gradual adjustment.
For example:
- Shift bed time up or down a bit.
- Make the necessary adjustment to the wake-up time.
- Get appropriate light exposure during the new morning period.
- Stick to the new schedule.
- Allow your body to acclimatize.
Jet lag can have a temporary impact on sleep if you are changing your time schedule due to travelling across different time zones.
Do not have a lot of caffeine late in the day as it may disrupt sleep at night.
If nighttime issues still persist after making your lifestyle changes, talk to a healthcare provider.
Sleep Schedule for Shift Workers
Shift work can make it harder to sleep at regular times as the shifts may alter your sleep-wake cycle.
Workers who work shifts may attempt to:
- Whenever possible, maintain a normal sleep routine.
- Make bedroom dark, quiet, comfortable.
- Minimize needless disturbances of sleep during the day.
- Utilize light wisely at work and sleep times.
- Avoid caffeine within a few hours of intended sleep.
- Stick to a regular eating and activity schedule as much as you can.
Talk to your healthcare provider if you work rotating or nighttime shifts and find it hard to fall asleep, stay asleep or do not feel refreshed after waking up.
Personalised timetables could be required due to the varying shift patterns.
Common Sleep Schedule Mistakes
There are a number of habits that can help disrupt a regular sleep schedule.
Staying Up Very Late on Weekends
Changes in the families’ plans for large weekend outings may make it difficult to get back into a weekday routine.
We have a problem with sleep apnea since we are sleeping too little during the week.
Catching up on a couple of nights of poor sleep on the weekends is no substitute for good, consistent sleep.
Using Screens Right Before Bed
The phones, tablets, computers and TV can hold your mind occupied and give you light. Consider creating a relaxing period before bedtime.
Caffeine, Late in the Day (More Than It is Worth)
The effects of caffeine can last for hours and may even make some people feel less well rested.
Taking Long Late-Afternoon Naps
For certain people, a long or late nap may not help increase sleepiness when it is time to go to sleep.
Changing Bedtime Constantly
Getting to bed at very different times at night may make it difficult to form a consistent bedtime schedule.
Tips for Maintaining a Consistent Routine
It takes time to establish a sleep schedule. Emphasize habits that you can do in your lifestyle.
Here are some useful ideas to try:
- Choose a regular wake-up time.
- Establish a bedtime which will provide adequate sleep time.
- Create a relaxing pre-bed routine.
- Ensure a comfortable and appropriate sleeping environment in bed.
- Enjoy natural light in the day.
- Regular exercise but not intense before bed if it impacts sleep.
- Avoid caffeine in the afternoon and evening.
- If heavy eating near bedtime prevents sleep, try to avoid it.
- Ensure that the weekend timetable changes are not extensive.
- Allow time for your routine to build a habit.
Simple Sleep Schedule Example
| Time | Routine |
| 7:00 a.m. | Wake up |
| 7:15 a.m. | Morning light and movement |
| Daytime | Work, school, meals, and activity |
| 6:00 p.m. | Dinner |
| 9:30 p.m. | Begin relaxing routine |
| 10:30 p.m. | Reduce stimulating activities |
| 11:00 p.m. | Bedtime |
This is merely an illustration. Your sleep schedule needs to be tailored to your age, obligations, working hours, and your own sleep patterns.
Final Takeaway
A healthy sleep schedule is having the proper amount of sleep and having a sleep routine that fits into your lifestyle. Regular sleep-wake cycles can be maintained by having the same bedtime and wake-up schedule.
Make one or two small, easy-to-do changes instead of making too many big changes at once. Talk to your health care provider if you have a persistent sleep problem that makes it hard to fall sleep, stay asleep, or get up or stay awake during the day.
Dr. Khizrana Begum is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience in the medical field. She works as a General Physician and Dermatologist, with knowledge spanning general medicine, dermatology, preventive healthcare and skin health.
As a medical reviewer, Dr. Khizrana Begum reviews health and wellness content for medical accuracy, clarity and authenticity.
Sameena Begum reviews content for clarity, accuracy and reader usefulness. Her review process helps ensure that published information is clearly presented, relevant and easy for readers to understand.
Syeda Yasmeen is a Health & Wellness Writer at InHumanBeing.com. She creates clear and reader-focused content across health, nutrition, wellness, women’s health, men’s health and babies’ health.
