Continuous sleep also encourages the cardiovascular system to “downregulate” and reset during the night, ultimately supporting good cardiovascular health. W. Christopher Winter, MDa neurologist and sleep medicine physician at Charlottesville Neurology & Sleep Medicine, tells SELF.
An irregular bedtime and sleep schedule can also throw off a host of elements associated with good heart health, Dr. Winter says. “Irregular sleep timing is closely linked to irregular exercise, irregular eating, etc., and this discrepancy can significantly disrupt metabolism, cognitive abilities, mood, endocrine functioning, neurological processing, and cardiovascular health,” he says.
Ultimately, Dr. Sobti says, “It’s not just how much sleep you have, but how consistent your sleep timing is in a very real physiological way.” “Your circadian rhythm doesn’t need to be perfect, it needs to be consistent,” she adds.
How to set (and stick to) a bedtime.
Everyone’s ideal bedtime is a little different, which is why Dr. Malo recommends listening to your body when it comes to knowing what bedtime is ideal for you. “Go to bed when you feel tired,” she says. “If you try to go to bed too early, your body may be over alert.” And of course, if you go to bed too late, you’ll end up getting less sleep.
You can also start with a standard wake-up time and work your way back, if your schedule allows, Dr. Winter says. “Make it consistent,” he says. “Seven to eight hours from there is probably a good place to start in terms of bedtime.”
While you’re doing this, Dr. Malo recommends being careful not to consume caffeine or alcohol in the evening, or use screens too close to bedtime — all of which can disrupt your sleep.
Finally, Dr. Malo suggests finding a bedtime that’s right for you and sticking to it. “Do your best to choose a consistent bedtime, even if you have to deviate from it some nights,” she says. Dr. Winter agrees. “It’s not about being perfect, it’s about being better than you were before,” he says.
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