Back to Poor Sleep Quality
lifestyle · for poor sleep quality
Fixed Sleep-Wake Schedule
Strong evidenceFree
How to use
Set a fixed wake time and keep it every day - including weekends and holidays. Let bedtime follow naturally from feeling sleepy. Do not sleep in more than 30 minutes on weekends.
How it works
The circadian rhythm is a 24-hour biological clock regulated by consistent timing and light cues. Irregular schedules create chronic social jet lag that suppresses deep (slow-wave) sleep and REM. This is the single most impactful change for sleep quality.
Where to buy
N/A.
Typical cost: Free
Safety notes
The first 1-2 weeks of adjustment involve temporary daytime sleepiness - do not nap more than 20 minutes to protect the adjustment.