Rhythm & Routine

Developing a consistent sleep schedule and bedtime routine to improve sleep.

Deep inside your brain lies a tiny cluster of cells called the suprachiasmatic nucleus (or SCN). These cells have an immense amount of power over your entire body system. They are your body's master clock, responsible for regulating your circadian rhythm.

Your circadian rhythm is not just responsible for regulating your sleep but also other body functions such as body temperature, hormone production, blood pressure, and alertness. Your sleep-wake cycle is just one part of this intricate system.

Your circadian rhythm is set based on cues from your environment such as light and dark. When light enters your eyes, it sends a signal to the SCN that it's time to wake up and start the day. Similarly, when it gets dark, the SCN signals the body to start producing melatonin, which is a hormone that induces sleep.

One of the most effective ways to keep your circadian rhythm consistent is by maintaining a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. Your body thrives on consistency, and maintaining a regular sleep schedule can help regulate your circadian rhythm and improve your sleep quality.

Anatomy of a sleep routine

A sleep routine can involve the following components:

Wake time

Waking up at the same time every day helps regulate the body's internal clock.

Light exposure

Exposure to natural light can help regulate the body's circadian rhythm and promote wakefulness during the day.


Regular physical activity can improve sleep quality and duration.

Meal times

Eating at consistent times can help regulate the body's internal clock. Additionally, avoiding large meals too close to bedtime can also help your body prepare for sleep.

Caffeine elimination

Caffeine is a stimulant that can interfere with sleep. Eliminating caffeine intake several hours before bedtime can improve sleep quality.

Artificial light avoidance

Exposure to artificial light, especially blue light emitted by electronic devices, can interfere with sleep. Avoiding these lights in the evening can improve sleep quality.

Relaxation time

Engaging in relaxing activities before bedtime, such as reading or taking a warm bath, can help prepare the mind and body for sleep.

Formulas and medications

If prescribed by a healthcare professional, taking sleep-promoting formulas or medications can help improve sleep quality. Be sure to take them at the same time everyday for best results.


Going to bed at the same time every night can help regulate the body's internal clock and promote better sleep quality.