The Science of Sleep: Why Regular Sleep Patterns Matter More Than Hours

Having a regular bedtime is more important than the number of hours you sleep. You might think that good health is all about hitting certain targets like getting 10,000 steps, eating within an eight-hour window, or consuming 30 daily plants for better gut health. But the hardest target to achieve is the elusive eight hours of sleep. However, recent research suggests that it’s the regularity of our sleep patterns that really matters, not the number of hours we sleep. The study found that consistent sleep reduced the risk of premature death by 20 per cent, compared to irregular sleep patterns. Even if you sleep for six hours every night, consistently falling asleep and waking up around the same time, it’s better for your health than varying the number of hours you sleep. While the duration of sleep is important, shorter, regular sleep is linked to lower mortality than longer, inconsistent sleep.

Our bodies like routine because all our biological rhythms run on a 24-hour cycle. The consistent circadian clock is crucial for maintaining the balance of these rhythms. Sleeping against one’s circadian rhythm can be harmful to our overall health and may even be a risk factor for cancer. Establishing a routine for sleep can also improve the quality of your sleep. Going to bed and waking up at the same time every day can strengthen the subconscious associations between bed and sleep, leading to better sleep.

Contrary to popular belief, regular lie-ins aren’t as effective for catching up on sleep as we think. Catching up at the weekend may make you less sleepy, but it may not fully reverse the cognitive effects of sleep deprivation. Sleep experts warn that significant lie-ins could make it harder for you to fall asleep on Sunday night, reducing the quality of your sleep. It’s similar to the rule about eating five types of fruit and veg a day – you can’t make up for a week of unhealthy eating with just a weekend of salads. Likewise, two days of long sleeps can’t compensate for five days of sleep deficit.

Improving your sleep hygiene can help bring more regularity to your sleep. You can ‘biohack’ your circadian rhythm by introducing routine into other areas of your life, such as movement, eating patterns, and exposure to sunlight. Exposing yourself to more sunlight in the mornings can help adjust your circadian rhythm, while getting out for a walk later in the day can help if you find yourself falling asleep too early and waking up very early.

Eating breakfast and dinner at regular times can also help signal to your body when to be awake and when to sleep. Avoid eating dinner too close to bedtime, as it indicates to your body that you’re still awake. Another important hack is to resist the snooze button, as it can affect the quality of your sleep. All these adjustments can contribute to a more regular sleep pattern, which could have a positive impact on your longevity.