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It’s a small change that may make falling and staying asleep easier.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Go to bed and wake up at the same time daily to support your circadian rhythm.
• A consistent sleep schedule may improve sleep quality and reduce insomnia symptoms.
• Good sleep habits can help, but persistent insomnia warrants medical evaluation.

If you regularly find yourself tossing and turning, unable to fall or stay asleep, you may have insomnia. Chronic insomnia is defined as difficulty falling asleep or staying asleep for at least three days per week for three months or more, while short-term insomnia lasts less than three months. While estimates vary, it’s thought to affect around 10% to 15% of people.

Many different factors can contribute to insomnia, including genetics, health conditions and lifestyle habits, with some being more within your control than others. If you have insomnia or trouble sleeping and are trying to improve your sleep, experts say one evening habit may make a difference: going to bed at the same time every night, including on weekends. Here’s why.

It Can Help Regulate Your Body’s Internal Clock

Frequently changing your sleep schedule can increase your risk for insomnia and other sleep problems. For people with insomnia, irregular bedtimes can send mixed signals to the brain, making it harder to fall asleep at night, explains Shalini Paruthi, MD.

Going to bed and waking up at the same time every day can help establish a more predictable sleep pattern that supports healthy sleep and reinforces your body’s natural sleep-wake cycle, known as your circadian rhythm. This makes it easier for your body to recognize when it’s time to sleep and when it’s time to be awake.

“A stable circadian rhythm promotes the release of sleep-promoting hormones at the right time and supports daytime alertness,” Paruthi says. “For people with insomnia, strengthening these natural rhythms can make it easier to establish healthier sleep patterns.”

This includes going to bed and waking up at the same time on weekends.“Many people don’t realize that sleeping in on weekends creates what we call social jet lag, which throws off your circadian rhythm in the same way that traveling across time zones does,” says Ruchir P. Patel, M.D.

It May Improve Sleep Quality

Along with helping you fall asleep more easily, sticking to a consistent sleep schedule may support healthier sleep patterns and improve sleep quality. Research shows that aligning your sleep schedule with your natural circadian rhythm improves sleep quality and daytime alertness.

“If we do not have a consistent sleep schedule or try to sleep during a time that does not completely match our circadian rhythm, then this can disrupt the natural progression through the four stages of sleep and may result in reducing the amount of REM sleep obtained,” Patel says.

It Helps Create a Sleep-Friendly Routine

Having a structured evening routine can help you get to bed at the same time each night. Over time, this trains your body to anticipate sleep and begin feeling tired as bedtime approaches.

“Keeping a regular sleep schedule can train your brain to naturally feel more tired at bedtime, so you do not have to struggle to fall asleep every night,” says Christie Youssef, D.O. “This is important for people with insomnia, because lying in bed awake for 20 to 30 minutes is a common and annoying symptom.”

A consistent bedtime can also make it easier to build other habits that support sleep. For example, you may be more likely to avoid late-night meals and alcohol, limit caffeine and keep daytime naps shorter—all of which can help support healthier sleep patterns.

Other Strategies for Better Sleep

• Limit Screen Time and Bright Lights Before Bed. Keeping your house dimly lit, using warm lighting and avoiding bright screens can help your body produce more melatonin, making it easier to wind down before bed. Phones can be especially problematic. “The light and the emotions that come with checking messages can make it harder to wind down,” Youssef adds.
• Avoid Heavy Meals or Alcohol. Heavy meals—especially those high in carbohydrates or sugar—as well as alcohol, can interfere with restorative sleep.
• Keep Your Bedroom Dark and Cool. Patel suggests keeping your room between 60 and 67 degrees Fahrenheit, using a comfortable mattress and pillows and wearing loose, comfortable clothing while sleeping. Also keep the room dark by using blackout curtains or wearing an eye mask.
• Be Active Earlier in the Day. Exercise can support better sleep, but avoid exercising too close to bedtime. “[Exercise] helps you fall asleep faster, increases deep, restorative sleep, reduces nighttime awakenings, lowers stress and improves daytime energy,” Youssef says.
• Get Support. “If insomnia persists for three months or longer despite these healthy habits, it’s important to talk with a health care professional,” Paruthi says.

Our Expert Take

For people dealing with insomnia, sleep experts recommend going to bed at the same time every night—even on weekends. Doing so can help regulate your body’s internal clock (circadian rhythm), making it easier to feel sleepy and fall asleep at a consistent time.

Choose a bedtime that fits your schedule, and practice good sleep hygiene habits, such as limiting screen time, avoiding alcohol and heavy meals before bed and sleeping in a cold, dark room. If your insomnia persists despite these strategies, check in with your health care provider for additional support.