Quick answer
It may matter more than many people think. A 2024 study of about 60,000 adults who wore activity trackers found that how regular their sleep timing was predicted long-term risk of death more strongly than how many hours they slept. Keeping a steady bedtime and wake time, even on weekends, is a simple habit worth building.
Key takeaways
Sleep regularity means how similar your bedtime and wake time are from one day to the next.
A large study using activity trackers found that regular sleep timing was linked with long-term health more strongly than total hours of sleep.
Choosing a wake time you can keep seven days a week and getting morning light are simple ways to make your schedule steadier.
Most sleep advice focuses on getting enough hours. Newer research suggests that consistency, meaning going to sleep and waking up at about the same times each day, deserves just as much attention.
What is sleep regularity?
Sleep regularity describes how similar your sleep and wake times are from one day to the next. Someone who sleeps from 11 to 7 most nights has high regularity, while someone whose schedule shifts by several hours between workdays and weekends has lower regularity.
What did the 2024 study find?
Researchers used wrist-worn activity trackers from about 60,000 participants in the UK Biobank and followed them for several years. Compared with the least regular sleepers, people with the most regular sleep had a 20 to 48 percent lower risk of death from any cause during follow-up. Sleep regularity was a stronger predictor than sleep duration in this group.
This is an observational study, so it shows a link rather than proof of cause. Still, it adds to a growing body of research on the value of steady daily rhythms.
How can I make my sleep schedule more regular?
Choose a wake time you can keep seven days a week and let your bedtime follow from it. Get outdoor light soon after waking, keep the last hour before bed calm and dim, and try to keep weekend mornings within an hour of your usual wake time.
How do I turn this into a routine?
Sleep timing is one of the foundations in my free 28-Day Longevity Reset, which walks you through one small habit at a time by email. The Reset is built for adults under 50. If you are 50 or older, a free 15-minute consult is the better starting point so we can talk through what fits you.
Ready to build this into your routine one small step at a time? The free Reset is designed for adults under 50.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
What wake time could I realistically keep every day of the week?
Could any of my current medications or supplements interact with the options discussed here?
Would any lab testing add useful information in my situation, or is it reasonable to start with daily habits?
Which one or two changes would be most worthwhile for me to focus on first?
Frequently asked questions
Is a regular sleep schedule more important than sleep hours?
A 2024 study of about 60,000 adults found that sleep regularity predicted mortality risk more strongly than sleep duration did.
Should I keep the same wake time on weekends?
Keeping weekend wake times within about an hour of your usual time is a common way to keep your sleep schedule regular.
What helps set a regular sleep rhythm?
A consistent wake time, morning outdoor light, and a calm, dim hour before bed are simple habits that support a steady rhythm.
Sources
- Windred DP, et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study. Sleep. 2024. https://pubmed.ncbi.nlm.nih.gov/37738616/
Prefer to talk it through? A free 15-minute intro call is a simple place to start.
This page shares general educational information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Talk with your healthcare provider before starting a supplement, especially if you take medications, are pregnant or nursing, or have a health condition.
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