Sleep Schedule

Optimize your bedtime and wake time

About Sleep Scheduling

How a consistent sleep schedule benefits your sleep quality

Maintaining a consistent sleep schedule is one of the most important aspects of sleep hygiene and a key component of Cognitive Behavioral Therapy for Insomnia (CBT-I). Your body's internal clock, or circadian rhythm, functions best when you go to sleep and wake up at the same times each day.

Benefits of a Consistent Schedule

  • Supports your body's internal clock (circadian rhythm)
  • Improves ability to fall asleep and wake up
  • Reduces daytime sleepiness
  • Enhances sleep efficiency and quality
  • Boosts daytime alertness and cognitive function

Tips for Success

  • Stick to your schedule even on weekends (or limit variation)
  • Create a relaxing bedtime routine to signal sleep time
  • Avoid caffeine, alcohol, and large meals close to bedtime
  • Limit exposure to bright light and screens before bed
  • Make gradual adjustments (15-30 minutes) when changing your schedule

Note: These recommendations are based on your sleep diary data and general sleep science principles. If you have a sleep disorder or medical condition affecting your sleep, please consult with a healthcare provider.