Our bodies don’t run on guesses—they run on rhythms. The same natural cycles that guide seasons and the lunar phases also tune human biology through a day-night pattern called the circadian rhythm. Historically, people rose with daylight and slept after dark; modern life pulled us off that track, but our biology didn’t change. Consistency still wins.
Why schedule matters
Your internal clock governs when you feel sleepy or alert, helps coordinate hormone timing (like melatonin for sleep and cortisol for wakefulness), and supports metabolism, digestion, and cellular repair. When your schedule swings, that clock desynchronizes—showing up as trouble falling or staying asleep, daytime fatigue, and reduced focus, with downstream impacts on long-term health.
Start by observing—not guessing
Begin with a clear picture of your current routine:
- What time do you go to bed—consistently or only on “good” nights?
- What time do you wake—naturally or only with an alarm?
- Which life factors set those times (work, childcare, late-night TV, phone use)?
- What surrounds your sleep—reading, meditation, caffeine, meals, or exercise close to bedtime?
This simple audit reveals patterns and the specific friction points to change.
Add objective feedback (if you want it)
Wearables (e.g., Fitbit Inspire 3) can show sleep duration, time in light/deep/REM stages, and overall quality. These metrics don’t replace self-awareness, but they can spotlight trends you might miss.
Building a routine that sticks
- Choose consistent times: Aim for the same bed and wake windows daily, weekends included.
- Create a wind-down: In the hour before bed, skip screens, heavy meals, and caffeine; opt for calming rituals like reading, meditating, or gentle stretching.
- Use light wisely: Get morning light exposure, and keep nights dark to reinforce your body clock.
- Reduce disruptors: Identify and trim habits or environmental factors (late scrolling, noise) that disturb sleep.
Where this fits in your broader health
Sleep sits alongside nutrition and hydration as a foundational lever for energy, focus, and recovery. Mastering your routine is a high-return investment in daily life and long-term well-being. For a deeper dive, listen to the corresponding podcast episode inspired by The Body User Manual by Dr. David Quartell, where we walk through the rhythms, the audit, and the routine step-by-step—and how small changes compound into big results.
Want to dive deeper? 🎧
If you’d like to hear more on this topic, head over to our podcast! You can find it here:
YouTube: https://youtu.be/-jk0Ba4nyxY
Spotify: https://open.spotify.com/episode/6RiZY9EoQ8WkkwY5kvotr3?si=m5xxRCfdQD2DCXZzZq6yZQ
Apple Podcast: https://podcasts.apple.com/us/podcast/sleep-isnt-broken-the-schedule-is/id1836785050?i=1000727902521