By: Emma Fleming

Routine: people thrive on it. Everyone I have spoken to about routines has agreed: when their bodies have accustomed to completing their staple daily activities at the same time, they feel great. Sleep makes no exception from those daily routines; going to bed at the same time every night and waking up at the same time every morning allows for successful and accomplishment-filled days. This is much easier said than done—life has an annoying habit of disrupting routines—but committing to a regular sleep schedule can do wonders for overall health. Studies have reported better mental cognition stemming from a regular sleep schedule (and if it is one’s goal, more success with weight loss). Weight loss or not, routine sleep will only help to set ourselves up for success.

Those who have been sleep-deprived know the toll it takes on our ability to think and function properly during the day. According to S.L. Worley’s 2018 article The Extraordinary Importance of Sleep, sleep has been proven to be “critical for waking cognition—that is, for the ability to think clearly, to be vigilant and alert, and sustain attention” (Worley). We do not often make good decisions when functioning off less-than-ideal sleep levels, and oftentimes, that is when bad mistakes can happen. Ever tried to drive when you have not been getting enough sleep? Alertness becomes lowered and reaction time is poorly delayed. Brain function is extremely important during tasks like driving since it is affected by our emotional state. According to Worley, “We also know…that sleep serves a key role in emotional regulation” (Worley). Sometimes we are even a bit moodier: sensitivity has been proven to increase after sleep deprivation as “those who were sleep-deprived responded to low stressors in much the same way that people without any sleep deprivation tended to respond to high stressors” (Worley). Maybe for a little while, we can hold ourselves together, but it is more likely that we will overreact to small issues when we have not had enough sleep.

Sleep additionally affects our weight: when we have enough energy from a proper amount and quality of sleep, we do not need to go looking for it in food. Do you find that you are more hungry if you are tired? Your body is trying to get the energy lost from lack of sleep through eating. To add, we often crave energy-dense foods, which tend to be high in calories and low in nutrition. A study at the University of Pittsburgh showed that “overall…better sleep health was associated with greater subsequent weight and fat loss” (Kline). Routine sleep allows for our bodies to rest and regain the energy needed to function throughout the day. Food, then, becomes a source of fuel that we can use to sustain the energy instead of an energy replacement. We are less likely to act solely on cravings, which are so much easier to give in to and indulge in when tired; overall, we are able to make healthier dietary decisions.

How can we make the commitment to a sleep routine then? It starts with dinner. Having dinner around the same time every night allows for our bodies to digest the food in the hours between then and when we go to bed. In those hours between, winding down slowly allows our bodies to become tired. Then, when getting ready for bed, a relaxing skincare routine or reading a good book tells our minds that it is time to shut down and rest. Going to sleep at the same time every night and waking at the same time every morning allows the body to rest fully, allowing our brains to function properly and our diets to stay healthy. □

About the Writer

Emma is an AFAA-certified group fitness instructor, who is completing her degree in Kinesiology at California State University Northridge. As an advocate for preventative healthcare who applies the in-depth knowledge of the human movement system into her everyday practice, she aspires to improve herself while helping those around her.

Article Credits

Emma’s Instagram: @emmaaflemm

Email Emma: emma_fleming@icloud.com

Citations

Kline, C. E., Chasens, E. R., Bizhanova, Z., Sereika, S. M., Buysse, D. J., Imes, C. C., Kariuki, J. K., Mendez, D. D., Cajita, M. I., Rathbun, S. L., & Burke, L. E. (2021, March). The association between sleep health and weight change during a 12-month behavioral weight loss intervention. International journal of obesity (2005). Retrieved June 18, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7914147/ 

Worley, S. L. (2018, December). The extraordinary importance of sleep: The detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research. P & T : a peer-reviewed journal for formulary management. Retrieved June 18, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/