“You’ll feel better after a good night’s sleep.”
We say it after breakups, tough days, and long nights. And it’s true.
Good sleep isn’t just about feeling better the next day—it’s the foundation for better health and well-being. Sleep impacts nearly every area of life:
- It helps you make better food choices.
- It boosts your physical and mental energy.
- It sharpens your ability to manage stress and emotions.
And here’s the cool part: better sleep leads to better health, which, in turn, leads to better sleep. It’s a virtuous cycle that can transform how you feel every single day.
But here’s the problem: many people feel stuck in the opposite cycle—poor sleep that leads to poor choices, leaving them tired no matter what they try. Sound familiar?
Why a Sleep Schedule Matters
If you’ve tried everything—weighted blankets, sleep apps, supplements—but still feel drained, it’s time to consider something simpler: your sleep schedule.
Sleep consistency may not sound groundbreaking, but it’s often the missing piece. Regular sleep and wake times can have a massive impact on how you feel, think, and function.
The key? Consistency.
How to Find Your Ideal Sleep Schedule
- Determine How Much Sleep You Need
Start by figuring out how many hours of sleep leave you feeling truly rested. For most people, this is between 7–8 hours.
If you’re not sure, aim for 7.5 hours as a baseline. - Set Your Wake Time
Pick a wake-up time that fits your daily routine. Then, count backward to find your ideal bedtime.
For example:- Need 7.5 hours of sleep?
- Want to wake up at 6:30 a.m.?
- Your bedtime is 11:00 p.m.
Yes, it’s that simple to calculate—but not always so simple to stick to.
Why Weekends Can Mess Things Up
Most people feel sleepy about 16 hours after waking up. If you sleep in on weekends, it can push your schedule off balance, making it harder to fall asleep at night.
This is why experts recommend sticking to the same sleep and wake times—even on weekends. It keeps your body’s internal clock consistent, setting you up for better sleep.
Start Small and Build from There
This doesn’t mean you need to overhaul your sleep habits overnight. Big changes can feel overwhelming, so start with something manageable.
For example, if your ideal wake time is 7:00 a.m. but you’re currently waking at 8:30 a.m., try setting your alarm for 8:15 a.m. for the first week. Once that feels doable, gradually adjust.
Use this confidence test:
- On a scale from 0 to 10, how confident are you that you can stick to your plan?
- If your confidence isn’t at a 9 or 10, make the goal smaller.
Remember, progress—not perfection—is what matters most.
Your Takeaway
Finding your ideal sleep schedule can feel like a game-changer—because it is. It’s not just about waking up on time; it’s about creating the energy and mental clarity to show up fully for your life.
You deserve to feel rested and energized, and it starts with taking small, simple steps toward consistency.
Ready to Sleep Better and Live Better?
At David Myer Nutrition & Fitness, I help clients build sustainable habits—including better sleep—that lead to lasting health and vitality. Together, we’ll create a wellness plan that fits your life and helps you thrive.