How to reset your sleep routine — and why it may be simpler than expected

New research suggests that an irregular bedtime pattern may have a substantial and lasting impact on heart health.

Scientists involved in the National Institutes of Health’s All of Us research programme examined sleep data from more than 10,000 adults using activity-tracking devices.

The findings showed that inconsistent sleep timing from one night to the next over a six-month period was tied to a 20 to 23 per cent higher risk of major cardiovascular problems, including stroke, heart attack and heart failure.

By contrast, getting more sleep cycles each night was associated with a 28 per cent lower likelihood of atrial arrhythmia, a common type of irregular heartbeat.

Somewhat unexpectedly, the research also connected longer sleep cycles with a 55 per cent greater risk of heart attack or stroke.

With growing evidence highlighting the value of regular sleep habits, we asked Adele Crow, clinical lead occupational therapist at Cygnet Health Care, for practical advice on getting a disrupted sleep schedule back on track.

She outlined several steps that may help correct an erratic routine.

1. Wake up at the same time every day

“Try and stick to a realistic time to wake up every day that works for you,” Crow said. “We all have an internal body clock, called a circadian rhythm, and if you’re getting up at a regular time each day that will train your internal body clock.

“When we have that regular sleep pattern, our body knows and will help us to wake up naturally at that time.”

If you are unsure what routine suits you best, she suggested keeping a sleep diary to identify patterns.

“Keeping a sleep diary might be able to help you figure out what the best wake-up time is for you, how much sleep your body needs, helps map out how you’re feeling in your mood and concentration, and how many times you’re waking up during the night as well,” the occupational therapist said.

2. Consider a sunrise alarm clock

For people who struggle to get out of bed, a sunrise alarm clock may help reduce the temptation to snooze.

“A sunrise alarm clock gradually lights up the room when it’s darker in the autumn and winter and can help you gradually wake up,” Crow said.

3. Avoid daytime naps

“During the day we build up what’s called sleep pressure, also known as tiredness. Therefore, if we nap during the day, we reduce that sleep pressure, which then makes it harder for us to fall asleep, or means we are more likely to wake up during the night because we’ve not got that sleep pressure,” Crow explained. “So, try to avoid napping during the day where possible.”

If naps are unavoidable, she said keeping them under 30 minutes is the best way to limit the impact.

“If you do have a nap that’s longer than 30 minutes, then you will go into deep sleep, which then makes it harder for you to fall into deep sleep at night,” Crow said.

4. Get outside during the day

“Make sure that you get outside and get some exposure to daylight, especially in the mornings,” Crow advised.

Daylight acts as the body’s natural sleep regulator and helps control the internal clock, she said.

“Going outside and getting some light in the morning initially suppresses melatonin (our body’s sleep hormone) production, but then also helps give us a boost of melatonin in the evening, which is when we need it,” Crow said.

“In the winter months, it can be harder to get that natural light. But it’s still really important that you get out in the light when you can.”

5. Move your body in the morning

“It’s really important that we get moving, especially in the mornings, because aerobic exercise helps our body release chemicals which tells the brain that we’re awake and alert and raises our body temperature,” Crow explained.

“Exercise also helps increase our sleep pressure as well, which will then help us to sleep at night.”

She also warned against working out too close to bedtime.

“Try not to exercise too much at night because if our body temperature spikes and the chemicals and hormones are rushing and telling our body that our brain that we’re awake and alert, then it will be harder to get to sleep,” Crow said.

6. Stay out of bed until bedtime

“Try not to spend too much time in your bedroom outside of the times that you’re sleeping,” Crow recommends. “You want your brain to associate the room with sleep, rather than a room which you do other things in.”

7. Adjust your sleeping environment

“Think about your sleeping environment, such as the sensory factors in your room,” Crow advised. “Avoid clutter and too much visual stimulus.”

Lighting and comfort can also make a noticeable difference.

“You might want to consider putting some blackout blinds up or changing your duvet. Think about what factors you could adjust to help improve your sleep,” Crow said.

8. Create a wind-down routine

“Think about what you’re doing in that 30 minutes before bed to wind down,” Crow advised. “You could dim the lightning in your room, switch off any screens and do some calming activities such as reading a book, listening to music or some journaling – whatever you need to do to tell your brain that you’re ready for bed.”