Written by Mo, Foundi CSO, PhD · Updated 11 November 2026
Short answer: Start with a wake-up time you can keep most days, and leave enough time in bed before it. Canada's 24-Hour Movement Guidelines recommend 7 to 9 hours of good-quality sleep for adults aged 18–64, with consistent bed and wake-up times. The U.S. National Heart, Lung, and Blood Institute suggests keeping weekend and weeknight schedules within about an hour of each other.
A steady sleep schedule is less about willpower at bedtime and more about calendar decisions made earlier in the day. Here's what the guidance says, and a realistic way to apply it.
What does the guidance actually recommend?
Enough time, at roughly the same times. The Canadian 24-Hour Movement Guidelines for Adults aged 18–64 (Canadian Society for Exercise Physiology, 2020) include "getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times." The U.S. National Heart, Lung, and Blood Institute (NHLBI) gives the same core advice in its Healthy Sleep Habits guidance: give yourself enough time to sleep, and go to bed and wake up at the same time every day.
| Guidance | What it says | Source |
|---|---|---|
| Amount | 7 to 9 hours of good-quality sleep, regularly (adults 18–64) | Canadian 24-Hour Movement Guidelines |
| Timing | Consistent bed and wake-up times | Canadian 24-Hour Movement Guidelines; NHLBI |
| Weekends | Keep weeknight and weekend schedules within about an hour | NHLBI |
Why do weekends matter so much?
Because a big weekend shift moves your schedule, not just your Saturday. NHLBI notes that staying up late and sleeping in late on weekends can disrupt your body clock's sleep–wake rhythm, and suggests limiting the difference to no more than about an hour. A two- or three-hour lie-in on Saturday and Sunday can make Monday's alarm feel earlier than it is.
That doesn't mean weekends must look like Tuesdays. It means smaller shifts are easier to come back from than large ones.
How do you build a steadier schedule?
Work backwards from the wake-up time. Bedtimes are hard to control directly, but a wake time is a decision you can make in advance.
- Choose a wake-up time you can keep most days, including most weekends (within about an hour).
- Count back 7 to 9 hours, plus a little time to fall asleep. That's your target time to be in bed.
- Put the bedtime in your calendar like any other appointment, with a reminder about 30–60 minutes before it.
- Use the last hour for quiet time. NHLBI suggests avoiding intense exercise and bright artificial light, such as a TV or computer screen, in the hour before bed.
- Adjust in small steps. If your current bedtime is far from the target, moving it gradually is usually easier than one big jump.
What else does NHLBI suggest?
A few habits that support the schedule. NHLBI's Healthy Sleep Habits also recommends:
- keeping the bedroom quiet, cool and dark
- avoiding heavy or large meals within a few hours of bedtime
- spending time outside every day when possible, and being physically active
- limiting caffeine later in the day. NHLBI notes caffeine's effects can last up to 8 hours, so a late-afternoon coffee can make it harder to fall asleep.
If you nap, NHLBI suggests adults keep naps to no more than 20 minutes, and to limit naps or take them earlier in the afternoon if they make it hard to fall asleep at night.
Common questions
How many hours of sleep do adults need? The Canadian 24-Hour Movement Guidelines recommend 7 to 9 hours of good-quality sleep on a regular basis for adults aged 18–64, with consistent bed and wake-up times.
Is it bad to sleep in on weekends? A small lie-in is fine for many people. NHLBI suggests keeping the difference between weeknight and weekend schedules to about an hour, because staying up late and sleeping in late can disrupt your body clock's sleep–wake rhythm.
What's the easiest first step? Fix the wake-up time first, then count back 7 to 9 hours to find your bedtime. A calendar reminder before bed helps more than relying on feeling tired.
What if I still can't sleep well? If sleep problems persist, talk to a doctor or another health professional. Persistent trouble sleeping is worth a proper conversation, not just a new routine.
Sources
- Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years (2020). https://csepguidelines.ca/guidelines/adults-18-64/. Accessed 9 Nov 2026.
- National Heart, Lung, and Blood Institute (NIH). Healthy Sleep Habits (last updated 24 Mar 2022). https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed 9 Nov 2026.
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