‘Longevity isn’t built on extreme bio hacks; it’s built on rhythm’

A woman with dark hair taps the top of a white alarm clock to stop it from ringing — (Image credit: Getty)

Setting an alarm is one of the last things we do before going to bed but how many of us set an alarm to mark the beginning of bedtime? That’s the advice we’ve been given by a longevity doctor and sleep health expert.

“I'm a big proponent of alarms going to bed, not just alarms for waking up,” says Dr. Jennifer Timmons, MD, a longevity physician. Setting an alarm to signal that it’s time for bed helps us stick to a regular bedtime, which researchers say could add as much as four years to your life.

Here, we’ll explore in deeper detail how a regular bedtime can benefit your sleep hygiene and overall health — and how the humble alarm clock can help us stick to one.

Why everyone should set an alarm to go to bed as well as to wake up

A groundbreaking study undertaken by researchers at The London School of Economics and Political Science (LSE) working in partnership with Vitaly identified a consistent bedtime as a key pillar of sleep hygiene.

And, according to Dr. Timmons, setting a bedtime alarm is the trick to sticking to one.

“Set an alarm an hour before you want to go to bed, and that's your reminder that it's time to start winding down, put away your work, finish house cleaning or things that you're doing,” explains Dr. Timmons, Founder and Medical Director of Timmons Wellness.

sunrise alarm clock — (Image credit: Hatch)

Whether it’s watching one more episode of a show, catching up on work or prepping for the following day, our evenings can get away from us. However, an alarm signals that it's time to start your nighttime routine in order to hit that crucial 60 minute bedtime window.

"Going to bed within the same one-hour window every night sounds simple, almost too simple," says Dr. Greg Jones. "But when it comes to longevity, this tiny habit punches way above its weight."

So, when your bedtime alarm goes off, it's time to start your wind-down routine, turn off your screens, do some journaling and engage in things that help you relax, urges Dr. Timmons. "That’s all going to help you get better quality sleep too.”

Why going to bed at the same time is a crucial pillar of sleep hygiene

While sleep duration is important, longevity researchers are highlighting the necessity of sleep consistency. That means going to bed within a 60 minute window every night, also referred to as the '60 minute bedtime rule.'

Below, we’ll take a closer look at why going to bed at approximately the same time every night and clocking up at least seven hours of quality rest can benefit your sleep and, subsequently, your overall health.

It helps cement your circadian rhythm

Your circadian rhythm is your body’s internal clock, and a regular sleep and wake pattern is one of the most effective ways to anchor it.

As well as helping you feel sleepy and alert at the same time every day (more on that below), an optimized circadian rhythm helps regulate key areas of metabolic and neurological function, including metabolism, mood and cognitive function.

"Your brain craves predictability," explains Dr. Jones, Founder of Enovative Wellness Center. "When you go to bed at wildly different times, your brain struggles to time melatonin, cortisol, cellular repair, and blood sugar regulation. Internal confusion equates to physiological stress, and prolonged stress speeds up aging."

A girl eats oatmeal in her kitchen at night — (Image credit: Getty Images)

A circadian rhythm anchored in routine also helps your digestive system work optimally, responding more predictably to periods of fasting and food consumption.

"That means fewer blood sugar spikes, less late-night hunger signaling, and better long-term metabolic resilience (all key players in healthy aging)," explains Dr. Jones.

It helps you fall asleep faster

As well as waking you at the same time every day, an optimized circadian rhythm will help you feel tired at the same time every night — and that will ultimately help you fall asleep faster.

"When bedtime is predictable, melatonin rises at the right time and cortisol falls in a coordinated pattern, reinforcing a stable circadian rhythm rather than constantly forcing your body to recalibrate," explains Dr. Jones.

A woman lies in bed on her side at night, appearing to have just fallen asleep. — (Image credit: Getty Images)

"Going to bed at a consistent time is one really good way to get quality sleep," adds Dr. Timmons. "It sets your circadian rhythm and allows you to fall asleep easily, as well as get into deep sleep."

It ensures you're getting enough deep sleep

Collectively, emphasis is often placed on how much sleep we're clocking up every night. However, the time you go to bed can influence the quality of your sleep — and a consistent bedtime helps ensure we're spending enough time in deep sleep.

"We get the most deep sleep at the beginning part of the night," explains Dr. Timmons. "So if you go to bed late, you may miss your window of getting deep sleep."

An older woman lies in bed with her head in her hands, struggling to sleep. At the front of the image is an out of focus alarm clock — (Image credit: Getty Images)

Deep sleep is the stage of the sleep cycle that aids muscle repair and boosts brain health and memory. When you wake up feeling particularly refreshed, the chances are that you spent the optimal amount of time (between 1.5-2 hours) in deep sleep.

However, erratic bed times and late nights can impact your ability to fall into deep sleep.

"Even if you sleep in in the morning, your total number of sleep hours doesn't suffer, but you might miss out on getting deep sleep," concludes Dr. Timmons. "So it is very important to go to bed and wake up at the same time to maximize the quality of sleep you're getting."

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Nicola is the Sleep Editor at Tom’s Guide, where she helps steer the mattress and sleep content published on Tom’s Guide, including our Best Mattress for Back Pain buying guide. With a career in journalism spanning the best part of two decades, Nicola brings experience to the team and the knowledge of what makes a great article, whether that’s a how-to mattress cleaning feature, a deep dive into melatonin gummies, or an in-depth mattress review. As a sleep editor, few better understand how important a decent mattress is to the overall quality of our sleep, and precisely how our sleep impacts our physical and mental health. As well as tackling the vast topic of sleep, Nicola joins the raft of expert mattress specialists at Tom’s Guide, who test and compare a wide range of mattresses in order to guide readers towards the very best options on the market.

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Longevity doctor and sleep health expert is urging everyone to set 'an alarm to go to bed' as well as to wake up — here’s why