After a broken night with aches, a lie-in can feel like the obvious fix. It makes sense to want to catch up. But getting up at roughly the same time each day, even after a rough night, is one of the most useful things you can do for your sleep over time.

Your body clock likes routine

Your body runs on an internal clock that helps decide when you feel sleepy and when you feel alert. Getting up at a regular time is one of the strongest signals that keeps that clock steady. When your wake time jumps around, your clock can drift, making it harder to fall asleep at night.

Regular sleep matters

A large UK study tracked the sleep patterns of tens of thousands of people using wrist sensors. People with more regular sleep patterns had better long-term health, and regularity mattered even more than how long they slept. The study shows a link, not cause and effect, but it suggests consistency is worth aiming for.

Why it helps after a bad night

Getting up at your usual time after a poor night can feel tough. But it means you’ll be naturally sleepier by bedtime, which can help you sleep more deeply the next night. Lying in tends to push your body clock later, which can make the next night harder.

Making it work

You could try:

• Choosing a wake time you can keep on most days, including weekends.
• Keeping within about 30 minutes of it, even on days off.
• Getting up straight away rather than lying in, so your body gets the signal.

If aches make getting up slowly feel better, you could start with a gentle stretch or a warm shower before moving into your day.

Something to try this week

Choose one wake time and stick to it every day this week, including the weekend.

What to take away

• A regular wake time keeps your body clock steady.
• Regular sleep patterns are linked with better long-term health.
• Getting up at your usual time after a bad night helps the next night.
• Aim to stay within about 30 minutes of your wake time every day.

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