We just don’t realise that our behaviour is much more impactful than we realise. “Every time we veer away from consistent patterns by changing our behaviour, our physiology will change with it. Our circadian rhythm is set up by “clocks in every cell in our bodies”, says Stephanie, and they really like regulation. True sleepiness is defined by the ability to nod off any minute.” “It’s not just about feeling like you need to rest your eyes or feeling a bit achy. This sleepiness that Stephanie talks about is different from general tiredness or fatigue. However, if I’m not sleepy, I give myself permission to stay up later and encourage the sleepiness that I need to get me through the night.” That means I have a bedroom that is ready for me to sleep in and I have wound down for a specific time. “For example, I am a seven and a half hour sleeper, so I make sure that I have a seven and a half hour opportunity to sleep each night. However, that’s not to say you should give up any form of nighttime routine. “I believe that everyone should have the opportunity to have the same amount of sleep each night,” says Stephanie. “If you’re not sleepy but you take yourself to bed and lie down in a dark room, you’ll increase anxiety and insomnia,” says Stephanie. The truth is that there are thousands of variables that affect how much we need to sleep, so how can we possibly assume that we’ll be ready to sleep at exactly the same time every day?”įor example, if you end up doing an intense workout followed by a busy day of work, you’ll probably find that you get sleepier earlier than you would if you just do a gentle walk and avoid too much mental stress. “The time you go to bed is not something you can dictate.
“The idea that we need to go to sleep at the same time every night is a fallacy, and it’s nonsense,” says Stephanie. Part of the reason that people get so stressed and upset on Sunday evenings is because they’ve had more than they need over the weekend so their body’s not in a position to go to bed when they think they need to.” The knock-on effect of that could mess up the rest of my week: “Your body relies on being awake for a certain amount of hours before making you sleepy.
“That might not be called a ‘lie-in’ to people, but you’re adding significant time to your sleep schedule,” says Stephanie.
BEDTIME WAKE UP TIME FREE
On the weekends, I go alarm free but still wake up early naturally, anywhere between seven and eight. I tell her that I wake up at 6:45 on the weekdays to get a workout in before my day really begins. If you keep shifting that then the body physiologically can’t do all the things that you want it to during the day at consistent timings.” It means that biological processes, such as your hunger hormones leptin and ghrelin may be off, explaining why you might get weird appetite changes on the weekend.Īnd even a short lie-in can make a difference to your body’s functionality, says Stephanie. “Your body needs a goalpost to understand when to start the day. “You really end up wasting a lot of your morning just trying to get over that, which stops you from spending your days off doing a good workout, going on a walk or generally having a good time.”īut it’s not just about missing out on plans. “Despite getting a bit more sleep, we often wake up with feelings of inertia which make you feel rubbish,” Stephanie adds. We really do need to control our wake up time, says Stephanie Romiszewski, sleep physiologist from the Sleepyhead Clinic.
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