This is How it Works With Your Sleep Rhythm

A sleep rhythm can contribute to our physical and mental well-being. But how can we design and implement it in everyday life?

A nap here and there, dancing until dawn, shift work, jet lag, baby crying at night — most of us have experienced our sleep rhythms being thrown off. Everyone reacts to this a little differently. Some people are irritable after 2 hours less sleep during the day, others are fine for a while but then creeping exhaustion sets in. But why is a sleep rhythm actually so important and how can we ensure regular and sufficient sleep?

Why is a sleep rhythm important?

People are awake during the day and sleep at night. This sounds obvious, but we should remind ourselves that this rhythm is actually inherent in us: if people had slept during the day during the Stone Age, they would have been easy prey for wild animals that would have spotted them immediately.

So, in order to best suit our biology, to make it easier for our body to perform its functions, for example, digestion at night, and to be more efficient, we should try to sleep at night. If you have to work at night and therefore have a different sleep rhythm, read on in our article Sleep Problems at Night Work.

What is the recommended sleep length?

Besides the fact that our bedtime should be at night, we can pay attention to a sleep duration that is sufficient for us. The recommended sleep length for an adult is 7–9 hours — although this can vary from person to person. Older people also need a little less sleep. So you may listen to your body feeling if you already feel fit and well-rested after 6 hours. Read more about this in our article How much sleep do you need?

By the way, much does not help much when it comes to sleep: too much sleep can also have an unfavorable effect on body and psyche, because we need enough activity for a healthy balance.

How can I plan my bedtime?

If you know how much sleep you plan to get and when you need to get up, you can calculate when you should go to bed. You can, of course, build in a buffer for bedtime. Plan generously in case you sometimes have trouble falling asleep. You can also consciously take time beforehand for a sleep ritual. For example, listen to a podcast or radio play, brush your teeth and go to bed. It sounds like a lot of time and planning, but this way your sleep routine can also become part of your self-care and be good for both your body and your psyche.

I find it hard to keep my sleep schedule

You’ve set a sleep duration, planned your bedtime, thought of an evening ritual — and then it’s your best friend’s birthday and you’re guaranteed not to be in bed before 3 a.m. Don’t panic or stress: having a sleep schedule doesn’t mean you can never deviate from it. Just spending time with family and friends, traveling, all of that is important for your mental well-being and you shouldn’t blow anything off just because you want to be in bed by 10 pm.