Momentum Issue 4: Wake up at the same time, every day
Waking up at the same time each morning is the key to optimizing your circadian rhythm, which will have myriad benefits for your health. This week, figure out a wake time that is suitable every day of the week and stick to it no matter what.
Importance
Our circadian rhythms are built for consistency - hormones and neurotransmitters are released according to a schedule, our metabolic functions start and stop at very specific times, our genes turn on and off at the same time every day. But our current lifestyle means we very rarely live in alignment with these rhythms. Rather, we fight them on a daily basis which sets us up for sub-optimal health and wellbeing.
“A disrupted clock is the mother of all maladies, and, conversely, in most chronic diseases, clock function is compromised.” - Dr. Satchin Panda
Waking up at the same time every single morning is the first step in optimizing our circadian rhythm. An optimized circadian rhythm has numerous benefits, including optimizing the following:
Quality of sleep
Metabolic health
Physical fitness
Mental health
Cognitive functioning
It also makes waking up in the morning, even without an alarm, easier.
Implementation
Find a wake time that is suitable every day of the week
Work backward to find a consistent sleep time to ensure you get enough sleep - you can use this equation: 5 sleep cycles* x 90 min each = 450 min + 20 min to fall asleep = 470 min. Subtract 470 minutes from your wake time to find your sleep time
Stick to these times every day this week, even on the weekend
If you have to stay up late for whatever reason, still wake up at your pre-determined time
*With a cycle being about 90 minutes long, where we cycle through all the phases of sleep - from awake to light sleep to deep sleep to REM sleep
Optimizing our circadian rhythms is vital if we want to experience good health and avoid chronic diseases. Waking up at the same time every morning is a great first step in achieving this.
“Setting a daily schedule that reinforces your body’s natural rhythm is the most powerful health habit you can adopt.” — Dr. Suhas Kshirsagar