Numerous studies have long ago found that sleeping six to eight hours each night reduces the risk of developing a range of diseases and may increase life expectancy.
Surprisingly, recent research suggests that maintaining a consistent sleep routine can be more beneficial than 7 hours of good night's sleep daily.
Dr. Chris Winter, a neurologist and sleep expert, recommends going to bed and waking up at the same time every morning.
A study published last month in the journal Sleep found that maintaining a regular sleep routine reduces the risk of premature death by 20%.
The researchers also noted that although the amount of time we spend sleeping is important, shorter, more regular sleep was associated with a lower risk of early death compared to longer sleep with irregular sleep times.
Dr. Winter uses the example of some shift workers who regularly alternate between day shifts and night shifts, resulting in them going to bed at irregular times.
However, those who constantly work night shifts will be less at risk of health problems, because their sleep routine is regular.
Throughout the day, the body produces hormones such as cortisol, which regulates stress, and serotonin, which controls mood.
In a healthy person, cortisol levels peak at around 8 a.m., waking us up, and fall to their lowest levels at 3 a.m. the next day, before rising again to their peak five hours later.
Ideally, this peak at 8 a.m. would be stimulated by exposure to sunlight, if not by an alarm clock. When this happens, your adrenal glands and brain will start pumping adrenaline.
In the afternoon, cortisol levels begin a steady decline. Metabolism slows down, and fatigue sets in. Serotonin gradually turns into melatonin, which causes drowsiness.
Because sleep is always changing for shift workers, their bodies cannot properly regulate hormone production, which leads to poor sleep, difficulty concentrating, lack of energy, and mood swings.
According to Dr. Winter, there is no need to worry if you cannot sleep at your scheduled bedtime because this is normal.
If you go to sleep late at night, don't take a long nap to make up for it. This may make it more difficult to fall asleep when bedtime rolls around, according to Dr. Winter.
The Sleep Foundation recommends relaxing at the same time every night with a book, music, or a warm bath to get the body used to a consistent routine.