There is a direct relationship between sleep consistency and sleep quality. Sleep consistency refers to going to bed and waking up at the same times each day.
If your bedtime is inconsistent, and you stay up much later on certain nights each week, you can suffer from social jet lag. This term was coined by Till Roenneberg, Ph.D., a Professor at the Institute of Medical Psychology at the University of Munich.
Unlike travel jet lag, in which your body can reset and adjust to a new time zone, social jet lag can cause chronic problems because you are staying in the same location.
Add late-night alcohol to the mix, and you can wreck your circadian rhythm, which is your body’s natural sleep-wake cycle.
If you stay up much later some nights than others (such as weekend nights), do not be surprised if you feel off or have trouble sleeping the rest of the week.
Rather than socializing late on weekends or other nights during the week, what about starting and ending social events earlier?
Strive for a tight bedtime range (plus or minus thirty minutes of your ideal bedtime) and a tight wake time range (plus or minus thirty minutes of your ideal wake time) every day, including weekends.
The more consistent you are with when you go to bed and wake up, the easier you will find it to fall asleep, stay asleep, and wake up feeling refreshed.
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About the Author
Pete Leibman helps ambitious professionals build the energy, focus, and resilience to sustain high performance. He delivers keynotes, workshops, and webinars for leading consulting firms, law firms, financial services firms, and professional associations. Pete is the author of three books and more than 300 articles on sustainable high performance. His latest book is Stronger Advisor: High-Performance Habits for Consultants, Lawyers, and Advisors.
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