I don't want to sound like your parents, but establishing a regular bedtime could prove beneficial for you. Recent research has discovered a correlation between irregular sleep patterns and an increased risk of atherosclerosis (thickening or hardening of the arteries caused by a buildup of plaque in the inner lining of an artery).
Now, this isn't about prescribing an exact bedtime or a specific number of hours you should sleep (although it's generally recommended to aim for 7 to 9 hours). The key is to establish a consistent schedule that determines both your bedtime and the duration of your sleep.
In the study, individuals who exhibited greater sleep irregularity—defined as fluctuations in both the number of hours slept and the time of going to bed—had a higher buildup of plaque in their arteries. So instead of going to bed at 10 pm one night and 1 am on other nights, it's best to maintain a similar bedtime and aim for a similar number of hours of sleep each night.
Of course, some jobs may make it hard to have a consistent sleep schedule. In those cases, the research provides some insights into the amount of variation that can be tolerated without causing significant harm to your health.
Regarding sleep duration, it's advised not to fluctuate by more than 2 hours each night. For instance, if you sleep for 6 hours one night, it's better to aim for 8 hours the following night instead of overcompensating and sleeping for 10 hours. As for sleep timing, try not to vary your bedtime by more than 60 minutes.
While your body can tolerate some degree of variation, consistently inconsistent sleep duration and timing throughout the week could potentially lead to health issues. I know this is making me sound like a real grown up, but it's important to recognize the significance of establishing a regular sleep routine to support your overall well-being.
I've been going to bed between 10pm and 11pm each night for the last couple of weeks, and my energy levels in the morning have skyrocketed! I wake up at 6am or sometimes earlier if the sun pierces through my window.
Of course it helps that I have clients waiting for me at 7am, and it's hard to get out of the cuddle puddle of warm beings on my bed on the days where I can sleep in. However I'm up early anyway because my body clock is calibrated that way.
I've missed a few social events because of my new routine, but I have more energy during the day; I use it to cook food for myself and others, to message loved ones, to do house chores, and actually go to the gym!
I'm not even 30 yet, and I'm living my best early-night-life!