Regular sleep means going to bed and waking up at about the same times every day, including weekends, so the biological clock stays in sync and the body develops a nightly sleep habit.

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California Polytechnic State University, San Luis Obispo

Sleep regularity refers to whether a person sleeps and wakes at a consistent time. 

Sleep Regularity

Healthy sleep can be supported by keeping a consistent bedtime and wake time every day, avoiding stimulating activities and bright device light during the hour before bed, exercising daily, avoiding naps, keeping the bedroom cool between $$60$$ and $$67$$ degrees, avoiding alcohol, cigarettes, caffeine, and heavy meals before bed, and using the bed for sleep rather than studying, eating, or watching television. If sleep does not come easily, leaving the bed until tired again can help reinforce the bed as a cue for sleeping.

How to Get Healthy Sleep

Phillips, A. J. K., Clerx, W. M., O’Brien, C. S. et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Sci Rep 7, 3216 (2017). https://doi.org/10.1038/s41598-017-03171-4

Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing

Spielman, R. M., Jenkins, W. J., & Lovett, M. D. (2020, April 22). Psychology (2nd ed.). OpenStax. https://openstax.org/books/psychology-2e/pages/1-introduction

OpenStax Psychology (2nd ed.) Textbook

Regular Sleep

Someone with irregular sleep would sleep and wake at random times.

Irregular Sleep

Researchers have found no correlation between how long a person sleeps and the regularity of their sleep. Regular and irregular sleepers were found to have similar sleep durations.

Sleep Regularity and Sleep Duration

Sleep regularity is positively correlated with academic performance. Participants with regular sleep tended to have higher GPAs than participants with irregular sleep. 

Sleep Regularity and Academic Performance

Alcohol may feel like it helps with sleep, but it disrupts REM sleep and can lead to frequent awakenings.

Effect of Alcohol on Sleep

Heavy meals before bed may make a person feel sleepy, but they can also cause frequent awakenings because of gastric distress.

Effect of Heavy Meals on Sleep

Based on the provided information, identify two specific behaviors in Alex's routine that are likely contributing to their poor sleep quality and explain why each behavior is detrimental.

Analyzing Poor Sleep Habits

People generally sleep better in cooler environments. It is recommended to keep the bedroom temperature between 60 and 67 degrees to maintain healthy sleep.

Optimal Bedroom Temperature for Sleep

To help maintain healthy sleep, it is recommended to use the bed only for sleeping, rather than for other activities like studying, eating, or watching television. If you cannot fall asleep, leaving the bed and engaging in a different activity until you feel tired again can help train your body to associate the bed exclusively with sleep.

Associating the Bed with Sleep

To maintain healthy sleep, it is recommended to avoid stimulating activities for an hour before bed. This includes avoiding exercise and exposure to bright light from devices during this pre-sleep period.

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