Think sleeping in solves your sleep woes? It doesn’t, i’m sorry to say.
You need to maintain the same sleep schedule for optimal quality sleep
This article in peer reviewed journal BMC Public Health found that an irregular sleep schedule causes:
an inability to get to sleep, stay asleep and enhances feelings of fatigue throughout the day
the more erratic it is, the more pronounced the effects are.
The research also shows that even just one night of an altered sleep schedule decreases cognitive and psychological functioning:
you’re more likely to feel flat
As this research in peer reviewed journal Environmental Health Perspectives highlights, hormones to regulate your energy levels work on a 24 hour circadian clock, termed your sleep-wake cycle.
Like a see-saw, when your body produces sufficient wake promoting hormones like serotonin, during the day, this allows for the maximum production of the sleep promoting hormones, such as melatonin and GABA, in the evening.
If your daytime wake promoting hormone production is delayed, as will the evening sleep promoting hormones. Translated, if you wake up later, you’re less tired in the evening.
As much as possible, have a regular schedule
Make sure you are asleep between 10-2am, as this is the optimal time for deep quality sleep, which allows for mental and physical repair, memory encoding and regeneration of happiness hormones like serotonin and dopamine. Here is some research and impact of quality sleep for your daily functioning - I encourage you to read it now. Education is power!
Don’t think you can catch up on the weekend without the negative side effects for your next day, as highlighted in the academic paper above.
Get support to implement a regular sleep schedule - if nothing else, sign up to my sleep tip series.