I asked the experts what’s the number one rule of good sleep hygiene and they all said the same thing

A couple asleep in bed under white bedsheets, lying back to back — (Image credit: Getty Images)

Do you ever wish you could click your fingers and fall straight to sleep? Until someone comes up with the tech to make that happen, the best place to start is by simply sticking to this gold-standard sleep hygiene rule: consistency.

All the experts agree that sticking to a regular bedtime all week long builds a strong circadian rhythm that makes it easier to fall asleep fast and stay asleep. A consistent bedtime is the one sleep rule you should never ignore — here's why...

The number one rule for good sleep

I’ve spoken to sleep experts, doctors, longevity coaches and even mattress makers and they all agree a consistent bedtime is the way to go if you want to sleep better.

Sleep expert and clinical psychologist Dr. Leah Kaylor described a consistent schedule as the "gold standard" for good sleep and one of the key habits to follow to sleep better every day.

A person reaches their hand out to their alarm clock from under their comforter. — (Image credit: Getty Images)

It’s a sentiment Dr. Jade Wu, sleep psychologist and Mattress Firm sleep advisor, agreed with when we pitted her (superior) nighttime routine against ChatGPT. "Consistency is the best foundation for having a good evening routine and daytime energy," she said.

A recent study by Vitality found that maintaining a consistent bedtime could even improve longevity, with Dr. Katie Tryon, Deputy CEO at Vitality, telling us that “sleep regularity and consistency” are more important than getting “seven, eight hours of sleep per night.”

Why is going to bed at the same time the best sleep tip?

Sleep regularity has been linked to improved wellbeing so let's break down why sticking to a bedtime helps us sleep better and stay healthier.

It anchors your circadian rhythms

Dr. Lindsay Browning, chartered psychologist at Trouble Sleeping, explained that to sleep for longer, you need to improve consistency. And it's all to do with your circadian rhythm.

“Our circadian rhythm loves routine," she said, "and we fall asleep and stay asleep better when we consistently go to bed and wake up at the same time each day.”

A man sleeping on his side in bed with white sheets and white night clothes — (Image credit: Getty Images)

Consistent bedtimes act as an 'anchor' in the day-night cycle of your circadian rhythms. The internal process recognizes that it's time to fall asleep, which will then make it easier to actually fall asleep.

It keeps your body clock on time

It's not just your sleep that benefits from consistency.

Your body clock is also responsible for releasing hormones, easing digestion and even keeping your core temperature balanced, as sleep medicine physician Dr. William Lu pointed out to us when describing the benefits of sleep consistency.

These benefits all go hand in hand. When your body knows to finish digestion and drop temperature, you can fall asleep faster, and good sleep helps your body learn when to carry out vital services — like digestion and temperature changes.

It builds good habits

A reliable bedtime is like having the best mattress for your sleep style — it's always there for you to fall back on, no matter what.

A man lies on his back in bed with his eyes closed and one hand resting on his chest. — (Image credit: Getty Images)

Heather Darwall-Smith, psychotherapist and author of How To Be Awake, explained to us that a consistent routine is stabilizing, helping us transition into sleep even during periods of stress.

That means when anxiety is causing you to jolt awake at 3 a.m., you can still get some quality shut-eye.

How to build a consistent bedtime

So the experts agree: go to bed and wake up at roughly the same time every night. here's how they suggest you go about it:

Find a bedtime that works for you: This tip won't work unless you choose a bedtime you'll actually stick to. Figure out what time you need to wake up, how much sleep you need and count back from there.
Use the 20-minute rule: Suggested by Dr. Browning, the 20-minute rule helps you fix your sleep schedule by shifting your bedtime by 20-minutes a night, until it's where it needs to be. That way, a sudden early night won't be a shock to your body clock.
Cut out caffeine in the afternoon: To ensure you actually fall asleep at your designated bedtime, skip the post-lunch coffee. Caffeine can stay in your system for upwards of six hours.
Build a nighttime routine: Good sleep is all about consistent signals and a nighttime routine is another big sign it's time to go to sleep. Try hobbies like reading, journaling or yoga to wind-down.
Use a sleep tracker: The best sleep trackers note the time you got into bed and when you fell asleep. The raw data can help encourage consistency (and pinpoint where you're going wrong.)

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Ruth is an experienced Senior Staff writer at Tom’s Guide, covering all things sleep and mattresses. She writes to help people sleep better, from how-tos to the latest deals to mattress reviews, and has interviewed an array of experts who share her passion. She is also our specialist on memory foam — she’s flown around the world to see memory foam being made — and leads our hotel mattress content. She has a deep interest in the link between sleep and health, and has tried enough mattresses, from Helix to Nectar to Simba, to know the right bed really can make a difference to your wellbeing. Before joining the team at Tom’s Guide, Ruth worked as a sleep and mattress writer for our sister website, TechRadar.

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