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Sleep Hygiene Tip 1: Consistency is Key

Updated: Jan 18

Welcome to our first Wisdom Wednesday, where we share evidenced tips, insights, and more. Week 1 is all about sleep consistency. Have you ever felt wide awake late at night but super tired in the afternoon? Well, it might be because of an imbalance between your sleep drive (wanting to sleep) and your wake drive (your body’s natural alertness). Keeping a consistent sleep schedule helps these two systems stay in sync — leading to better rest.


The Two Process Model of Sleep

Your sleep is run by two forces: a sleep drive and a wake drive. The sleep drive - or homeostatic process - is a daily process. Essentially, the longer you are awake, the sleepier you get. On the other hand, the wake drive - or circadian rhythm - is a biological process. It is your body’s natural “stay awake” signal during the day.


Regulated Drives

When regulated, you will see these two complementary drives regulated and balanced. For example. an individual with a consistent 11pm to 7am sleep schedule will have a sleep drive that is highest when their wake drive is lowest.


Irregulated Drives

Let's say that same individual who usually has a consistent 11pm to 7am sleep schedule stays up until 2am one night and wakes up at noon the next day. Their circadian rhythm (wake drive) is not immediately affected since they have been consistent for so long. However, since the homeostatic process (sleep drive) only begins building when awake, they experience a dysregulated sleep drive that sometimes peaks at the same time as their wake drive.


How to use the Two Process Model Appropriately

Go to bed and wake up at the same time everyday - this will ensure your drives remain balanced, i.e. peaking at opposite times. Try to also stick to your schedule, even on weekends and days off, to avoid any disruption in that balance. Finally, avoid naps as they can throw off your entire routine.


Why Does it Matter Now?

When your sleep and wake drives are balanced, you wake up feeling more rested and alert. Research also shows that it can lead to sharper focus and memory, improved mood, and lower stress.


Why Does it Matter Later?

Misaligned sleep and wake drives affect overall sleep health (e.g. poor quality, insufficient duration, etc.). Over time, this increases the risk of cancer, heart disease, and obesity.


Want more sleep hygiene tips? Follow along on LinkedIn or explore the rest of the series within our blog.


References

  • American Academy of Sleep Medicine. (2017). Healthy sleep habits. Sleep Education. http://sleepeducation.org/essentials-in- sleep/healthy-sleep-habits.

  • Borbély A. (2022). The two-process model of sleep regulation: Beginnings and outlook. Journal of Sleep Research, 31(4), e 13598. https://doi.org/10.1111/jsr.13598

  • Borbély, A. A., & Achermann, P. (1999). Sleep homeostasis and models of sleep regulation. Journal of Biological Rhythms, 14(6), 557-568. https://doi.org/10.1177/074873099129000894

  • Cappuccio, F. P., Taggart, F. M., Kandala, N. B., Currie, A., Peile, E., Stranges, S., & Miller, M. A. (2008). Meta-analysis of short sleep duration and obesity in children and adults. Sleep, 31(5), 619-626. https://doi.org/10.1093/sleep/31.5.619

  • National Heart, Lung, and Blood Institute. (n.d.). Sleep deprivation and deficiency. NIH. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency.

  • Reid, K. J., Chang, A. M., Zee, P. C., & Buxton, O. M. (2023). Circadian rhythms regulation. In Atlas of Clinical Sleep Medicine, Third Edition (pp. 36-38). Elsevier. https://doi.org/10.1016/B978-0-323-65403-6.00014-7

  • The Nutrition Source. (2024). Sleep deprivation and obesity. Harvard T. H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/sleep/


Originally shared on LinkedIn


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