Snooze, you win – the benefits of a regular sleep schedule
Are you tired of feeling tired all the time? Do you struggle to fall asleep at night and wake up feeling groggy? Or do you still wake up tired after 8 hours of sleep?
If so, it's time to start prioritising your sleep schedule.
The science behind a consistent sleep schedule is clear - it can profoundly impact your quality of life.
From improving cognitive function, mood, and physical health to reducing stress levels, here are the benefits of a regular sleep schedule.
What is a consistent sleep schedule?
It's no secret that a good night's sleep is essential for our physical and mental health. But did you know that consistent sleep schedules can also improve your quality of life?
According to the National Sleep Foundation, a consistent sleep schedule helps regulate our body's natural sleep-wake cycle, known as our circadian rhythm. This internal clock helps to control when we feel sleepy and when we feel awake.
When our sleep schedule is inconsistent, it can disrupt our circadian rhythm and make it harder for us to get a good night's sleep. This can lead to fatigue, poor concentration, and irritability.
Benefits of a regular sleep schedule
A regular sleep schedule can improve your quality of life in several ways. Here's a closer look at some of the most important effects of regular sleep schedules.
Regulates the body's circadian rhythms
The circadian rhythm is the body's internal clock, regulating hormone levels, body temperature, sleep-wake cycles, and other bodily functions.
A regular sleep schedule helps regulate the body's circadian rhythm, allowing it to run more smoothly and efficiently.
That's because our bodies are designed to operate on a 24-hour circadian rhythm cycle. This natural sleep pattern is controlled by our internal "biological clock. It regulates everything from when we feel sleepy to when we feel energetic.
Disrupting our circadian rhythm by sleeping at different times each night can lead to all sorts of problems, including insomnia, fatigue, and difficulty concentrating.
Improves mood and cognitive function
Getting enough quality sleep is essential for good mental health.
A regular sleep schedule ensures that your body gets the rest it needs to function properly. This can help improve mood and cognitive function and reduce the risk of depression and anxiety.
Enhances the immune system and overall health
Getting enough sleep is important for overall health and wellness.
There are several reasons why sleep is so important for the immune system.
When you sleep, your body produces cytokines. These are proteins that help to fight off infection and inflammation.
In addition, sleep helps to reduce stress levels. Stress can impact the immune system, making it harder for the body to fight off illness.
Reduces risk of chronic health conditions
A regular sleep schedule can help to reduce the risk of chronic health conditions such as obesity, diabetes, and heart disease.
According to the Centers for Disease Control and Prevention (CDC), chronic health conditions are "conditions that last one year or more and require ongoing medical attention or limit activities of daily living." Some examples of chronic health conditions include heart disease, stroke, sleep apnea, cancer, diabetes, arthritis, and asthma.
Furthermore, research has shown that a lack of sleep can increase your risk of developing chronic health conditions. For example, one study found that individuals who slept less than six hours per night had a significantly increased risk of developing coronary artery disease.
Promotes a more restful and restorative sleep
A regular sleep schedule promotes more restful and restorative sleep. Having a consistent bedtime and wake time helps to set the body's internal clock, allowing you to fall asleep more easily and stay asleep longer. This can leave you feeling more refreshed and energised in the morning.
Tips for adopting a consistent sleep schedule
Fortunately, you can do a few simple things to help get your sleep cycle back on track. Here are some tips for adopting a consistent sleep schedule:
1. Go to bed and wake up at the same time each day, even on weekends.
2. Avoid caffeine and alcohol before bed. To get the most out of your sleep, avoid drinking coffee, tea, or other caffeinated beverages after 2 pm and abstain from alcohol at least 4 hours before bedtime.
3. Create a calming bedtime routine. A relaxing bedtime routine can help signal your body that it's time for sleep.
4. Avoid looking at screens for at least an hour before bed. The blue light emitted from TVs, computers, and phones can disrupt our natural melatonin production and make it harder to fall asleep.
5. It may take some time to adjust if you're not used to following a regular sleep schedule. But stick with it – your body will thank you!
Poll: Should all neighbours have to contribute to improvements?
An Auckland court has ruled a woman doesn’t have to contribute towards the cost of fixing a driveway she shares with 10 neighbours.
When thinking about fences, driveways or tree felling, for example, do you think all neighbours should have to pay if the improvements directly benefit them?
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81.8% Yes
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15.5% No
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2.7% Other - I'll share below
Hey Pakeha - are you gonna let Seymour talk for you
Govt is elected to
1) provide goods and services that one person can not on their own. Eg Hospitals / Police. Govt is not to change our Agreement / History Treaty of Waitangi because some minor party of a coalition (wannabe control freak) says so.
2) Wrong Chris needs to do (at the first bill reading, not second) what the people want, not what Seymour wants!!!!!!!!!! Upsetting the apple cart Seymour v 52,000. Loser Seymour!!!!!!!!
Persistence and Attention to Detail (Day 7)
In the serene village of Te Ao Marama, a young Māori student named Aroha was studying engineering at a renowned university in Aotearoa (New Zealand). Aroha was a dedicated learner, carrying with her the aspirations of her whānau (family) and iwi (tribe). She approached her studies with the same principles her tūpuna (ancestors) had lived by: manaakitanga (care and respect for others), kaitiakitanga (guardianship), and a commitment to excellence.
Aroha had consistently achieved high marks in her studies, always earning recognition for her hard work. But when her third-year semester results were published, Aroha was disheartened to see her grades fall to a whakamanawa noa (average pass). One course, in particular, had received unusually low marks, and she couldn’t understand why.
Instead of reacting in frustration, Aroha reflected on the teachings of her kaumātua (elders): "Kia mau ki te tūmanako” — hold on to hope. She sought advice from her peers, who told her to let it go and move forward. They warned her that challenging the system could be risky and might even result in worse outcomes.
Aroha, however, trusted her instincts. She remembered how her tupuna would pause to think carefully before making important decisions. She went to the local marae for karakia (prayer) and spent time in quiet contemplation, asking for guidance. While reflecting, she recalled that during the exam, she had used extra paper to explain her calculations. A thought struck her: what if the additional pages hadn’t been reviewed?
With renewed determination, Aroha submitted a formal request for a recount (re - totaling of her marks). She included a note explaining that she had attached extra pages and asked the examiners to check whether they had been accounted for.
When the recount results came back, her suspicion proved correct—the additional pages containing key parts of her answers had been overlooked. Her recalculated score not only restored her distinction but also placed her among the top students in her class.
Aroha shared the news with her whānau, who celebrated her perseverance. But she also took a moment to thank her professors for their work and acknowledge the importance of the process.
Moral of the Story
This story reflects the principles of whakamanawa (perseverance) and aro nui (attention to detail). Aroha’s success came not only from her hard work but from her willingness to trust her instincts, reflect thoughtfully, and act with respect for the academic system.
Her journey also highlights manaakitanga—the importance of showing gratitude and care for others, even when seeking justice for oneself. For Aroha, her achievement was not just a personal victory but a way to honour her tūpuna and demonstrate how Māori values can guide success in all aspects of life.
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