Set Bedtime and Wake Time

Maintaining a consistent and early bedtime and wake time throughout the week (including the weekends) might seem unnecessary, but the rewards for doing so are substantial. Here, we'll delve into the advantages of adhering to this schedule.

Establishing a consistent sleep schedule synchronizes your body's internal clock, leading to better sleep quality. This means falling asleep faster and waking up feeling refreshed, thanks to deeper and more restorative sleep. And going to sleep early and waking early puts you closer to your body’s natural circadian rhythms, further improving sleep quality. Sufficient and high quality sleep, in turn, has a host of benefits:

  • Increased energy levels and alertness

  • Enhanced mood and mental wellbeing

  • Improved relationships because of the better mood and more energy

  • Better cognitive function

  • Better immune function, metabolism, and overall health

  • Better weight management

The best way to ensure you get sufficient and high quality sleep is to go to bed early, at the same time every night. This enables you to get sufficient sleep and still awaken early. And early risers have a huge productivity advantage, as they are able to knock out their top priorities before being pulled away by emails, texts, phone calls, and meetings. Almost every top performer in every field goes to bed early and wakes early to capture this productivity advantage.

Having a set and early bedtime also minimizes the risk of engaging in all sorts of negative behaviors. We all have limited willpower each day, and our “willpower gas tank” gets lower as the day goes on. By the end of the evening, you are most at risk of indulging in negative behaviors such as excessive alcohol, mindless snacking, or online entertainment. The easiest way to avoid these temptations is simply to have a consistent early bedtime.

A consistent early bedtime and wake time, maintained seven days a week, provides numerous benefits beyond improved rest. It enhances physical and mental health, productivity, and overall quality of life. Adopting such a routine starts with making a decision. To make the transition easier, you may want to move your bedtime earlier on a gradual basis until you hit your target bedtime.