I thought only 7-8 hours of sleep is what mattered…turns out I was wrong - very wrong.

A good night’s sleep is something we can take for granted - until you find yourself wondering the last time you had one. Refreshing sleep is the foundation of physical, mental, and emotional well-being. Yet, many of us struggle with maintaining a consistent sleep schedule, often sacrificing rest for productivity, entertainment, or social obligations. While it may seem like an inconvenience, aligning your sleep and wake times with your body’s natural rhythms has profound health benefits.

For most of my life I assumed getting that magical 7-8 hours of sleep was all that mattered. What I have compiled below is the science on why setting alarm to go to bed may be as important as an alarm to wake up.

Why Consistency in Sleep and Wake Times Matters

• Regulates Your Circadian Rhythm

Your body operates on a 24-hour cycle known as the circadian rhythm, which controls sleep, digestion, and hormone production. Irregular sleep patterns (even if you still get 7-8 hours/night) disrupt this cycle, leading to fatigue, metabolic disturbances, and cognitive decline[^1].

• Enhances Cognitive Function and Memory

Research shows that a consistent sleep schedule improves focus, problem-solving skills, and memory retention. Irregular sleep, on the other hand, impairs cognitive performance, even if total sleep duration remains the same[^2].

• Supports Cardiovascular Health

Poor sleep habits, including inconsistent sleep and wake times, have been linked to increased risk of hypertension, heart disease, and stroke[^3]. Regular sleep patterns help regulate blood pressure and reduce inflammation, both of which are critical for long-term heart health. help regulate blood pressure and reduce inflammation, both of which are critical for long-term heart health.

• Optimizes Metabolism and Weight Management

Sleep inconsistency disrupts hunger hormones like leptin and ghrelin, leading to increased appetite and weight gain. Studies indicate that individuals with irregular sleep patterns are more likely to struggle with obesity and metabolic disorders[^4].

• Strengthens the Immune System

Sleep is when the body repairs itself, produces infection-fighting cells, and reduces inflammation. Disrupting this process weakens the immune system, making you more susceptible to illness[^5].

In one of the best interviews I’ve seen in a while - Kristin Holmes shares with Gary Brecka on why sleep regularity is a greater predictor of all cause mortality than sleep duration!

I object your honor!

Here are some excuses I made in the past:

• “My schedule is too unpredictable.”

Work obligations, social events, or family responsibilities can make a fixed sleep schedule seem impossible. However, even a 30-minute window of consistency can provide benefits. Prioritize sleep just as you would an important meeting—your health depends on it.

• “I don’t feel tired at the same time every night.”

Exposure to artificial light, late meals, and evening stress can delay your natural sleep drive. Reduce screen time at least an hour before bed, dim household lights, and establish a calming nighttime routine.

• “I’ll catch up on sleep over the weekend.”

Unfortunately, “catching up” on sleep doesn’t fully reverse the effects of sleep inconsistency. Studies show that shifting sleep schedules on weekends, known as social jet lag, can still increase the risk of metabolic and cardiovascular issues[^6]. Instead, aim for consistency every day.

• “I wake up too often at night.”

Fragmented sleep can result from late caffeine consumption, alcohol, or stress. WHOOP performance expert Kristen Holmes recommends avoiding caffeine 8–12 hours before bed to improve sleep quality[^7].

How to Implement Consistent Sleep Hygiene

• Set a fixed bedtime and wake-up time, even on weekends. I did this a few months back and its had a big influence in my overall health.

• Reduce blue light exposure at least an hour before bed. Try a blue light blocking screen protector or blue light blocking glasses.

• Keep your bedroom dark, cool, and quiet.

• Avoid large meals, alcohol, and caffeine close to bedtime i.e. 3+ hours before you go to bed stop consuming anything and everything.

• Establish a relaxing pre-bed routine, such as reading, prayer, meditation or breath work.

By making sleep consistency a non-negotiable part of your routine, you invest in your long-term health, energy, and well-being. The key is not perfection but progress and consistency—small, sustainable adjustments can yield profound benefits.

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I’d love to hear about your sleep routines and what works for you. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

Footnotes

[^1]: Riemann, D., et al. (2022). The impact of irregular sleep-wake patterns on circadian rhythm regulation. Nature Reviews Neuroscience, 23(6), 327-340.

[^2]: Walker, M. P., & Stickgold, R. (2021). Sleep-dependent memory consolidation and reconsolidation. Neuron, 109(5), 711-726.

[^3]: Krittanawong, C., et al. (2023). Association between irregular sleep patterns and cardiovascular risk factors. Journal of the American Heart Association, 12(4), e027601.

[^4]: Chaput, J. P., et al. (2022). Sleep timing, duration, and obesity risk: A systematic review. Obesity Reviews, 23(7), e13485.

[^5]: Besedovsky, L., Lange, T., & Born, J. (2021). The sleep-immune connection: A bidirectional relationship. Physiological Reviews, 101(2), 1545-1580.

[^6]: Roenneberg, T., et al. (2022). Social jet lag and metabolic health: A longitudinal study. Current Biology, 32(15), 3154-3161.

[^7]: Holmes, K. (2023). How caffeine impacts sleep latency and recovery. WHOOP Journal.