I was listening to a podcast with Steven Bartlett and Kristen Holmes, fitness scientist.

Something she said really caught my attention. 

Sleep regularity was more important than sleep duration.

Here’s why:

Sleep isn't just about hours spent resting; it's the rhythm and regularity of our sleep patterns that determine optimal health. Recent research highlighted by fitness scientist Kristen Holmes underscores this crucial aspect.

Holmes referenced a UK Biobank study revealing that sleep regularity predicts all-cause mortality, regardless of sleep duration. It's not just how long we sleep; it's about our wake and sleep timings.

Her research with elite athletes showed that even a 70-minute deviation in sleep schedules led to a sharp decline on recovery metrics and coping with stress the next day. For most individuals, unlike athletes, this deviation impacts overall resilience.

An academic study in Sleep journal, with over 60,000 participants, found irregular sleep patterns correlate with higher premature mortality risk. Surprisingly, sleep regularity emerged as a stronger predictor than sleep duration.

To foster sleep regularity:

  1. Establish a Pre-Sleep Routine: Stop eating three hours before bedtime and cultivate a relaxing ritual.
  2. Embrace Natural Light: Exposure during the day helps regulate the body's internal clock.
  3. Reduce Evening Tech Use: Limit blue light exposure before bed to enhance melatonin production.
  4. Avoid High-Impact Exercise Before Bed: Engage in moderate exercise during the day.
  5. Manage Stress: Practice stress reduction techniques like meditation.
  6. Limit Alcohol: Avoid consuming it close to bedtime.
  7. Optimise Sleep Environment: Ensure a cool, comfortable bedroom.

Kirsten also says that "If you're awake for two hours between 10pm and 4am, for two days per week, for 25 days of the year, you qualify as a shift worker." The sleep expert explained that the likes of doctors, nurses, firefighters, truck drivers and other workers who have chaotic schedules often shave years off their lives because they are disrupting their sleep so heavily.  Kirsten added: "Shift work is considered a carcinogen by the World Health Organisation.  Those folks are making an enormous sacrifice, and are likely to have significant circadian disruption." Kristen Holmes. Credit: The Diary Of A CEO Kristen Holmes.

Circadian disruption refers to your body's biological clock being thrown into confusion, often because you have not been sleeping - between that huge chunk from 10pm to 4am - and it can trigger a myriad of health problems. "There isn't a disease or disorder that circadian disruption doesn't touch."

At Phyto Nectars, our I AM RESTED supplements support healthy sleep patterns.  Ready for improved vitality? Dive into our blog for more insights! ✨🛌💤


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