Healthy Hoopie Habits - Day 14: Consistent Sleep Schedule
Welcome back to Healthy Hoopie Habits. Today we’re diving into a habit that does require a bit of discipline, but the difference is noticeable: keeping a consistent sleep schedule every day.
Yes — every day means weekends and travel, too.
Now, I’ll be the first to admit: I’m not perfect with this. Monday through Thursday I’m pretty rigid. I’m in bed by 9 p.m. and up at 5:30 a.m. like clockwork. On Fridays and Saturdays we’re a little more flexible — give or take 30 minutes. But even then, the goal is to keep the rhythm intact so my body always knows what to expect.
Why consistency matters
Our bodies are incredibly smart. We’re wired with an internal clock — our circadian rhythm — that tells us when to feel sleepy and when to wake up. But here’s the deal: that clock needs consistency to work properly. If we go to bed at wildly different times throughout the week, we send mixed signals, and our body doesn’t know when to release melatonin, when to enter deep sleep, or when to get moving for the day.
According to research from the Sleep Foundation, people who maintain a consistent sleep schedule:
Fall asleep faster
Spend more time in restorative deep sleep
Wake up feeling more refreshed
Experience better mood, focus, and energy levels during the day
On the flip side, social jet lag — the term used for shifting our sleep schedule on weekends — can mess with hormones, impact metabolism, and even increase the risk of chronic conditions over time.
One late night doesn’t need to ruin your rhythm
Let’s say it’s a Friday and you stay up later than usual. It happens. But here’s my biggest tip: still wake up at your normal time the next morning.
Yes, you’ll be tired. Yes, you might drag a little through the day. But by staying on track, you’ll be naturally tired again at your regular bedtime, which allows you to fall back into your normal rhythm quickly.
If you sleep in instead, you may feel better short-term, but the ripple effect can be frustrating. You’ll likely have more energy later in the evening, struggle to fall asleep on time, and create a chain reaction that can last for days.
Tie-in to your future self
This habit isn’t just about sleep. It’s about reinforcing something we’ve talked about often in this series: every choice we make is an investment in our future self.
By choosing to wind down at a set time, even when you're tempted to stay up, you're choosing to show up with better energy, better health, and more clarity tomorrow.
A few extra tips to make it easier:
Set an alarm to go to bed — not just to wake up.
Use blue light glasses in the evening (see Habit #10)
Keep your room cool, dark, and quiet.
Create a wind-down routine that signals to your body it’s time to rest (reading, stretching, prayer, journaling).
Stay off your phone (or set a screen cutoff time) at least 30–60 minutes before bed.
