Getting enough sleep is important, but when you sleep matters too.
Your body has a natural internal clock (called the circadian rhythm) that loves consistency. When you stick to a regular sleep and wake time, your body learns when to release sleep hormones, when to energize you for the day, and how to support things like digestion, immune health, and even mood.
The tough part?
Life doesn’t always make it easy. Work schedules, family commitments, stress, and even late-night scrolling can throw us off track. That’s okay, this goal focuses on progress, not perfection.
Steps to start building a more consistent sleep routine over time:
1️⃣. Pick a target bedtime and wake-up time that feel doable. Start within a 30–60 minute range and tighten it up over time.
2️⃣. Set a “wind down” alarm for about 30–60 minutes before bed. Use that time to shut off screens, dim the lights, and do something relaxing (reading, stretching, journaling, etc.).
3️⃣. Aim to be consistent even on weekends and try to stay within an hour of your usual schedule.
4️⃣. Give yourself a few weeks. It can take some time for your body to adjust. If you have an off night, don’t sweat it. Just get back to your new rhythm the next day.
Track Your Progress with Your Sleep Log
- Your actual bedtime & wake-up time
- Total hours slept
- How rested you feel (1–10 scale)
Over the week, review your entries to spot patterns:
- Are you naturally drifting later or earlier?
- Which nights leave you feeling most refreshed?
- How closely are you sticking to your target window?
Download the printable version below, or click here and make a copy for a virtual option.
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