This 1-minute nightly habit can add four years to your life – a long-term health doctor and sleep health expert explains why
Setting an alarm is one of the last things we do before bed but how many of us set an alarm to mark the start of bedtime? That’s the advice given by a longevity doctor and sleep health specialist.
“I’m a big proponent of sleep alarms, not just wake-up alarms,” said Dr. Jennifer Timmons, MD, longevity doctor. Setting an alarm to signal that it’s time to sleep helps us stick to a regular bedtime, which researchers say can add four years to your life.
Here, we’ll explore in detail how a regular bedtime can benefit sleep hygiene and overall health — and how the humble alarm clock can help us stick to one.
Why does everyone have to set an alarm to go to sleep and wake up
An important study by researchers from the London School of Economics and Political Science (LSE) working in collaboration with Vitaly identified consistent sleep time as the main pillar of sleep hygiene.
And, according to Dr. Timmons, setting an alarm before bed is a strategy to stick to.
“Set the alarm an hour before you want to sleep, and that’s your reminder that it’s time to start wrapping, close your work, finish cleaning the house or things you’re doing,” explained Dr. Timmons, Founder and Medical Director of Timmons Wellness.
Whether it’s watching another episode of a show, getting work done or getting ready for the next day, our nights can’t escape us. However, the alarm signals that it’s time to start your night cycle to hit that important 60-minute window of sleep time.
“Sleeping in the same window of one hour every night sounds easy, almost too easy,” said Dr. Greg Jones. “But when it comes to longevity, this little habit punches well above its weight.”
So, when your bedtime alarm goes off, it’s time to start your bedtime routine, turn off your screens, journal and engage in activities that help you relax, urges Dr. Timmons. “That will help you get better quality sleep as well.”
Why sleeping at the same time is an important pillar of sleep hygiene
Although sleep duration is important, longevity researchers highlight the need for sleep consistency. That means you’ll sleep within a 60-minute window each night, also known as the ’60-minute bedtime rule.’
Below, we’ll take a closer look at why going to bed at roughly the same time every night and getting at least seven hours of quality rest can benefit your sleep, and subsequently, your overall health.
It helps stabilize your circadian rhythm
Your circadian rhythm is your body’s internal clock, and a regular sleep-wake pattern is one of the most effective ways to stabilize it.
As well as helping you feel sleepy and alert at the same time every day (more on that below), an enhanced circadian rhythm helps regulate key areas of metabolic and emotional function, including metabolism, mood and cognitive function.
“Your mind craves predictability,” explains Dr. Jones, Founder of Enovative Wellness Center. “When you sleep at very different times, your brain struggles to time melatonin, cortisol, cell repair, and blood sugar regulation. Internal confusion equals physical stress, and chronic stress accelerates aging.”
A circadian rhythm that is embedded in the routine also helps your digestive system to function properly, responding by predicting fasting and eating times.
“That means lower blood sugar levels, less hunger at night, and long-term metabolic stability (all important players in healthy aging),” explains Dr. Jones.
It helps you fall asleep faster
As well as waking you up at the same time every day, an improved circadian rhythm will help you feel tired at the same time every night – and that will help you fall asleep faster.
“When sleep time is predictable, melatonin rises at the right time and cortisol falls in an orderly manner, reinforcing a stable circadian rhythm rather than constantly forcing your body to regenerate,” explained Dr. Jones.
“Sleeping at a consistent time is a really good way to get a good night’s sleep,” adds Dr. Timmons. “It sets your circadian rhythm and allows you to fall asleep more easily, and enter deeper sleep.”
It ensures that you get enough sleep
Overall, there is an emphasis on how much sleep we get each night. However, the time you go to bed can affect the quality of your sleep — and a consistent bedtime ensures that you spend enough time in deep sleep.
“We get the most sleep at the beginning of the night,” explained Dr. Timmons. “So if you go to bed late, you might miss your window of maximum sleep.”
Deep sleep is the stage of the sleep cycle that helps repair muscles and improve brain health and memory. When you wake up feeling refreshed, chances are you’ve spent a fair amount of time (between 1.5-2 hours) in deep sleep.
However, changing bedtimes and late nights can affect your ability to get a good night’s sleep.
“Even if you sleep in the morning, your total number of hours of sleep is not a concern, but you may miss deep sleep,” concluded Dr. Timmons. “Therefore it is very important that you go to bed and wake up at the same time to maximize the quality of your sleep.”
What to do if you’re trying to stick to a consistent bedtime
Setting and sticking to a regular bedtime, as we mentioned above, is very important to our health and well-being. However, if it can be difficult to fall into the rhythm of familiarity – especially when you start.
“Start by strengthening your wake-up time, not your sleep time,” advises Dr. Jones. “Your body clock likes to be consistent, and if you wake up at different times, sleeping at night becomes a losing battle.”
In addition, if you stay awake to include ‘me time’ in your day, schedule it earlier in the evening so that bedtime doesn’t feel like a sacrifice, says Dr. Jones.
“And remember: one night at night is not a failure. Go back to your anchor for waking up the next day and keep the rhythm. Sleep is not about discipline; it’s about listening to your body and catching that first yawn before it goes,” he concludes.
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