Some text on this page is in English for now.
Keep one wake time
- The plan
- When my alarm goes off, I'll get up at the same time, weekends too.
- How you'll know
- You got up within half an hour of the same time on most days.
Why
Keeping the same bedtime and wake time every day is one of the first habits health agencies list CDC, 2024. The wake time is the easier end to control.
If it doesn't fit
Shift work or a baby up at night? Keep the wake time steady on the days you can, and nap without guilt on the days you can't.
Sources for this page
US Centers for Disease Control and Prevention (2024). About sleep.
Health agency advice: what a public health body recommends; check the page for its own sources.
What we use: Adults 18 to 60: 7 or more hours a night. Habits: steady bed and wake times; devices off 30 minutes before bed; no caffeine late in the day.
Checked Oct 11, 2026 · https://www.cdc.gov/sleep/about/index.html