GET ON THE RIGHT SLEEP SCHEDULE

The time that we fall asleep and wake up is regulated by something called a circadian rhythm, or internal clock, that’s mainly set by visual cues of light and darkness. Circadian rhythms also affect other biological processes, such as body temperature, metabolism, appetite and hormone release – all of which adjust so that our bodies move into sleep.

The best sleep schedule is a consistent one. If your natural sleep-wake rhythm gets thrown off by shift work, jet lag or bedtimes that are all over the map, this can seriously disrupt sleep and affect your overall health. A 2019 Harvard University study found that irregular bedtimes and wake-up times, and fluctuating amounts of sleep, increased the risks of obesity, high cholesterol, high blood pressure and high blood sugar, among other health problems. For each hour of sleep variability, these health risks rose by up to 27 per cent.

It also helps to know whether you’re naturally an early bird or a night owl – tendencies called chronotypes. Because chronotypes are genetically influenced, it can be hard for some people to purposefully change them. About five to 10 per cent of people are true early birds, and 15 per cent are true night owls, with most people falling into the intermediate range of sleeping from 11pm to 7am.

Naps can be either helpful or detrimental to sleep, depending on the individual, duration and specific sleep issue. If you don’t generally struggle with sleep, a short nap of less than 30 minutes, not too late in the day, can restore alertness without compromising night time sleep.

“For people with insomnia, our advice is usually not to nap,” says sleep disorder expert Dr Najib Ayas, explaining that it’ll reduce the healthy pressure to sleep that builds up throughout the day.