<ul>
<li>Many people have trouble sleeping and need to set a path toward better sleep.</li>
<li><strong>The first step to the path is to wake up at the same time every day, including weekends</strong>.</li>
<li>It does not matter what time you decide to wake up, as different people have different lifestyles and sleeping patterns.</li>
</ul>

How To Sleep Better

<p>Our bodies follow a certain circadian rhythm that relies on us following a consistent sleeping time. </p>
<p>One can use the morning sunrise as an anchor to your wake time. <strong>Having a fixed time also builds a sleep drive gradually, as the body gets in the habit of falling asleep at the same time at night</strong>.</p>

The Science Behind A Consistent Waking Up Time

<ol>
<li>Less sleep inertia and an easier transition from sleep.</li>
<li>Easier to fall asleep, with less sleep depravity or need for naps.</li>
<li>Less need for coffee, and a cheery mood.</li>
<li>An alert mind, sharper focus, and improved short-term memory.</li>
<li>More healing of the body.</li>
<li>Less irritation during the day.</li>
<li>Better immune system functioning.</li>
<li>Better working and driving ability.</li>
</ol>

Benefits Of A Fixed Wake Time

<p>We should follow the alarm that is set, and get up at the time. If it is slightly difficult, you can set up multiple alarms in the initial mornings, <strong>but do not hit the snooze button while half asleep</strong>. That’s cheating.</p>
<p>If you have trouble sleeping due to sleep apnea or are showing signs of insomnia, do consult a sleep specialist.</p>

Don't Push The Snooze Button

<h1>
First Step to Better Sleep: Wake Up at the Same Time Every Day
</h1><h2>
Regular Sleep Patterns Reinforce the Circadian Rhythm</h2><div dir="ltr">
<div dir="ltr">
<span dir="ltr">
By</span>
<div data-tooltip="Brandon Peters, MD, is a board-certified neurologist and sleep medicine specialist." data-tooltip-position-x="left" data-tooltip-position-y="top" dir="ltr">

<a href="https://www.verywellhealth.com/brandon-peters-md-3014640" data-tracking-container="true" dir="ltr"><span dir="ltr">Brandon Peters, MD</span></a>
</div>
</div>
<div dir="ltr">
<div dir="ltr">
<span dir="ltr">
Medically reviewed by</span>
<div data-tooltip="" data-tooltip-position-x="center" data-tooltip-position-y="top" dir="ltr">

<a href="https://www.verywellhealth.com/elizabeth-molina-4778583" data-tracking-container="true" dir="ltr"><span dir="ltr">Elizabeth Molina Ortiz, MD, MPH</span></a>
</div>
<span dir="ltr">
on May 13, 2020</span>
</div>
</div>
</div><form method="POST" action="/30-days-to-better-sleep-3973920?print" target="_blank" data-tracking-container="true"><button dir="ltr">
Print

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If you have resolved to sleep better, you may be overwhelmed with where to even begin. When sleep problems creep into your life, it can be difficult to identify the entangled issues and set things right.
</p><p dir="ltr">
Chances are that your trouble sleeping didn't fully develop overnight, so allow yourself the time you need to improve your sleep.&nbsp;Together let's set out on the path to better sleep—starting by learning how to wake and&nbsp;<a href="https://www.verywellhealth.com/why-do-you-wake-up-at-the-same-time-every-night-4137952" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">get up at the same time every day</a>!
</p><h2 dir="ltr"> <span dir="ltr"> Importance a Consistent Wake Time </span> </h2><p dir="ltr">
The first challenge may seem inconsequential, but it typically yields results quickly: Wake up at the same time every day, including weekends or days off.<span data-id="#citation-1" dir="ltr">1</span>﻿ Ideally, you would be able to sleep as much as you need to and wouldn't wake with an alarm clock,&nbsp;but to begin with, you can use one.
</p><p>
You should select a wake-up time that you can observe every day, including weekdays and weekends. For most people, this would mean selecting a time that would allow you to get to work or school during the week and then getting up at the same time on Saturday and Sunday.
</p><p>
Once you have selected your wake time, consider whether it is feasible. This isn't about making yourself an early bird if you start out as&nbsp;a night owl.
</p><p>
Though society may pressure you into believing that waking earlier is somehow better—more moral, reflective of a hard-working nature, etc.—what evidence is there for this? Plenty of successful people stay up until 2 a.m. and sleep in until 10 a.m., so don't fall into that trap.
</p><p>
Consider your own body and your own&nbsp;needs. Pick a wake-up time that you can maintain and don't let it be too early or inconsistent with your typical, natural pattern in the recent past.
</p><h2 dir="ltr"> <span dir="ltr"> Anchoring With Morning Sunlight </span> </h2><p dir="ltr">
Why does it matter to wake up at the same time every day? Think of your wake time as the anchor to your day. Our bodies follow a <a href="https://www.verywellhealth.com/the-science-of-circadian-rhythms-3014832" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">circadian rhythm</a> and this relies on consistency.
</p><p dir="ltr">
There are many things that you do at about the same time every day, not the least of which is sleep. Anchoring your wake time in place is a cue (or <a href="https://www.verywellhealth.com/zeitgebers-and-how-they-work-3015395" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">zeitgeber</a>) to your body about when you should be awake and when you should be asleep.<span data-id="#citation-1" dir="ltr">1</span>﻿
</p><p dir="ltr">
A key part of waking at the same time each day may also be getting exposure to 15 to 30 minutes of sunlight upon awakening. This light exposure reinforces the body's circadian rhythm and enhances wakefulness in the morning and then allows you to sleep better at night.<span data-id="#citation-2" dir="ltr">2</span>﻿ If necessary, consider the use of a <a href="https://www.verywellhealth.com/light-box-use-for-phototherapy-3015210" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">lightbox</a> in the winter months.
</p><figure><img src="https://www.verywellhealth.com/thmb/MMKgjAIlzKq6RZB65BYuVhn_n8I=/1500x1000/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/30-days-to-better-sleep-3973920_v21-3c0ce2cc1f8149c58242946ac704fa8d.png" alt="Better Sleep"><figcaption dir="auto">Verywell / Cindy Chung&nbsp;</figcaption></figure><p>
Waking at the same time every day will actually help you to sleep better at night. A fixed wake time helps to build a strong desire for sleep throughout wakefulness. This sleep drive gradually builds, and shortening it by sleeping in will make it harder to fall asleep the next night.
</p><p dir="ltr">
If you sleep in two hours on a Sunday morning, it is just like trying to go to bed two hours early that night. This may cause <a href="https://www.verywellhealth.com/tips-to-cure-sunday-night-insomnia-4083167" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">Sunday night insomnia</a>. A fixed wake time is especially important for people who have difficulty falling or staying asleep, characteristic of <a href="https://www.verywellhealth.com/what-is-insomnia-the-features-symptoms-and-causes-3014805" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2" rel="noopener noreferrer" dir="ltr">insomnia</a>.
</p><h2 dir="ltr"> <span dir="ltr"> Benefits of a Fixed Wake Time </span> </h2><p>
By getting up at the same time every day, you may yield some unexpected benefits. With improved sleep, insomnia and sleep deprivation may be decreased.&nbsp;Consider the following bonuses for observing a fixed wake time:
</p><UL><LI>Easier to wake up</LI><LI>Less morning <a href="https://www.verywellhealth.com/how-does-sleep-inertia-make-it-hard-to-wake-up-3014826" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">sleep inertia</a></LI><LI>Easier to fall asleep (less insomnia)</LI><LI>Decreased sleep deprivation</LI><LI>Fewer naps</LI><LI>Reduced caffeine dependence</LI><LI>Improved alertness</LI><LI>Sharper focus and short-term memory</LI><LI>Brighter mood</LI><LI>Less irritability</LI><LI>Decrease pain</LI><LI>Better immune system function</LI><LI>Better safety and job performance</LI><LI>Safe and attentive driving</LI></UL><p>
Who wouldn't want even some of these improvements?
</p><h2 dir="ltr"> <span dir="ltr"> Avoid Hitting Snooze </span> </h2><p dir="ltr">
It is important that when your alarm goes off at your selected wake time, you get up. You cannot <a href="https://www.verywellhealth.com/how-to-stop-hitting-snooze-on-alarm-clock-4108775" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">hit the snooze</a> and stay in bed for an hour or even&nbsp;nine minutes. You want consistency, and this requires ruling yourself with an iron fist. You might put your alarm clock across the room if you are apt to hit the snooze while half asleep.
</p><p dir="ltr">
It may be necessary to set multiple alarms or even initially enroll someone else to help get you up.&nbsp;In order to track your success, you can record your bedtime and wake time on a <a href="https://www.verywellhealth.com/sleep-log-sleep-disorder-diagnostic-tool-3015120" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">sleep log</a>. This information will be useful as you implement further changes to improve your sleep.
</p><h2 dir="ltr"> <span dir="ltr"> When to Consult a Sleep Specialist </span> </h2><p>
If you struggle to wake in the morning, there may be a bigger problem underlying your difficulty. Poor sleep commonly occurs in the context of another sleep disorder. Most often, insomnia and sleep apnea may be causing persistent troubles. If despite your best efforts you can't seem to make any progress, seek evaluation by a board-certified sleep specialist.
</p><h2 dir="ltr"> <span dir="ltr"> A Word From Verywell </span> </h2><p>
If adhering to a fixed wake time daily proves to be a difficult task for you, allow yourself one to two weeks of consistency in your wake times before you make further changes to sleep better.
</p><p dir="ltr">
For further advice to optimize your sleep and resolve insomnia, consider participating in a <a href="https://www.verywellhealth.com/what-is-cognitive-behavioral-therapy-for-insomnia-cbti-3015310" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer" dir="ltr">cognitive behavioral therapy for insomnia (CBTI) program</a> available online or through a psychologist.
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Why is it important to wake up at the same time every day? Discover the role of circadian rhythms, sleep drive, and how sleeping in causes insomnia.

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First Step to Better Sleep: Wake Up at the Same Time Every Day

Regular Sleep Patterns Reinforce the Circadian Rhythm

<p>If you have resolved to sleep better, you may be overwhelmed with where to even begin. When sleep problems creep into your life, it can be difficult to identify the entangled issues and set things right. </p>

<p dir="ltr">Chances are that your trouble sleeping didn't fully develop overnight, so allow yourself the time you need to improve your sleep. Together let's set out on the path to better sleep—starting by learning how to wake and <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/why-do-you-wake-up-at-the-same-time-every-night-4137952" rel="noopener noreferrer">get up at the same time every day </a>! </p>

<p dir="ltr">The first challenge may seem inconsequential, but it typically yields results quickly: Wake up at the same time every day, including weekends or days off.<span data-id="#citation-1" dir="ltr">1 </span>﻿ Ideally, you would be able to sleep as much as you need to and wouldn't wake with an alarm clock, but to begin with, you can use one. </p>

<p>You should select a wake-up time that you can observe every day, including weekdays and weekends. For most people, this would mean selecting a time that would allow you to get to work or school during the week and then getting up at the same time on Saturday and Sunday. </p>

<p>Once you have selected your wake time, consider whether it is feasible. This isn't about making yourself an early bird if you start out as a night owl. </p>

<p>Though society may pressure you into believing that waking earlier is somehow better—more moral, reflective of a hard-working nature, etc.—what evidence is there for this? Plenty of successful people stay up until 2 a.m. and sleep in until 10 a.m., so don't fall into that trap. </p>

<p>Consider your own body and your own needs. Pick a wake-up time that you can maintain and don't let it be too early or inconsistent with your typical, natural pattern in the recent past. </p>

<p dir="ltr">Why does it matter to wake up at the same time every day? Think of your wake time as the anchor to your day. Our bodies follow a <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/the-science-of-circadian-rhythms-3014832" rel="noopener noreferrer">circadian rhythm </a>and this relies on consistency. </p>

<p dir="ltr">There are many things that you do at about the same time every day, not the least of which is sleep. Anchoring your wake time in place is a cue (or <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/zeitgebers-and-how-they-work-3015395" rel="noopener noreferrer">zeitgeber </a>) to your body about when you should be awake and when you should be asleep.<span data-id="#citation-1" dir="ltr">1 </span>﻿ </p>

<p dir="ltr">A key part of waking at the same time each day may also be getting exposure to 15 to 30 minutes of sunlight upon awakening. This light exposure reinforces the body's circadian rhythm and enhances wakefulness in the morning and then allows you to sleep better at night.<span data-id="#citation-2" dir="ltr">2 </span>﻿ If necessary, consider the use of a <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/light-box-use-for-phototherapy-3015210" rel="noopener noreferrer">lightbox </a>in the winter months. </p>

<p>Waking at the same time every day will actually help you to sleep better at night. A fixed wake time helps to build a strong desire for sleep throughout wakefulness. This sleep drive gradually builds, and shortening it by sleeping in will make it harder to fall asleep the next night. </p>

<p dir="ltr">If you sleep in two hours on a Sunday morning, it is just like trying to go to bed two hours early that night. This may cause <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/tips-to-cure-sunday-night-insomnia-4083167" rel="noopener noreferrer">Sunday night insomnia </a>. A fixed wake time is especially important for people who have difficulty falling or staying asleep, characteristic of <a data-component="link" data-ordinal="2" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/what-is-insomnia-the-features-symptoms-and-causes-3014805" rel="noopener noreferrer">insomnia </a>. </p>

<p>By getting up at the same time every day, you may yield some unexpected benefits. With improved sleep, insomnia and sleep deprivation may be decreased. Consider the following bonuses for observing a fixed wake time: </p>

<ul><li>Easier to wake up </li><li>Less morning <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/how-does-sleep-inertia-make-it-hard-to-wake-up-3014826" rel="noopener noreferrer">sleep inertia </a> </li><li>Easier to fall asleep (less insomnia) </li><li>Decreased sleep deprivation </li><li>Fewer naps </li><li>Reduced caffeine dependence </li><li>Improved alertness </li><li>Sharper focus and short-term memory </li><li>Brighter mood </li><li>Less irritability </li><li>Decrease pain </li><li>Better immune system function </li><li>Better safety and job performance </li><li>Safe and attentive driving </li> </ul>

<p>Who wouldn't want even some of these improvements? </p>

<p dir="ltr">It is important that when your alarm goes off at your selected wake time, you get up. You cannot <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/how-to-stop-hitting-snooze-on-alarm-clock-4108775" rel="noopener noreferrer">hit the snooze </a>and stay in bed for an hour or even nine minutes. You want consistency, and this requires ruling yourself with an iron fist. You might put your alarm clock across the room if you are apt to hit the snooze while half asleep. </p>

<p dir="ltr">It may be necessary to set multiple alarms or even initially enroll someone else to help get you up. In order to track your success, you can record your bedtime and wake time on a <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/sleep-log-sleep-disorder-diagnostic-tool-3015120" rel="noopener noreferrer">sleep log </a>. This information will be useful as you implement further changes to improve your sleep. </p>

<p>If you struggle to wake in the morning, there may be a bigger problem underlying your difficulty. Poor sleep commonly occurs in the context of another sleep disorder. Most often, insomnia and sleep apnea may be causing persistent troubles. If despite your best efforts you can't seem to make any progress, seek evaluation by a board-certified sleep specialist. </p>

<p>If adhering to a fixed wake time daily proves to be a difficult task for you, allow yourself one to two weeks of consistency in your wake times before you make further changes to sleep better. </p>

<p dir="ltr">For further advice to optimize your sleep and resolve insomnia, consider participating in a <a data-component="link" data-ordinal="1" data-source="inlineLink" data-type="internalLink" dir="ltr" href="https://www.verywellhealth.com/what-is-cognitive-behavioral-therapy-for-insomnia-cbti-3015310" rel="noopener noreferrer">cognitive behavioral therapy for insomnia (CBTI) program </a>available online or through a psychologist. </p>

Rise and Shine! Sleep Better and Wake Up at the Same Time Every Day

How To Sleep Better

The Science Behind A Consistent Waking Up Time

Benefits Of A Fixed Wake Time

Don't Push The Snooze Button

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