How to Fix Your Sleep Pattern? What Should Your Ideal Sleep Pattern Be Like?

Prof. Dr. Hasan Altun

April 24, 2025

Sleep routine is one of the most fundamental cornerstones of a healthy life. Getting adequate and quality sleep at night improves mental performance, strengthens the immune system, and enhances mood. Sleep pattern disorder brings many problems such as daytime fatigue, concentration issues, and stress. That's why the answer to the question how to fix sleep pattern means investing in our health. The question of how sleep pattern should be will also be explained in detail in this guide. Creating regular sleep hours is essential for a better life.

What is Sleep Routine?

The most basic answer to the question what is sleep routine is an individual sleeping and waking up at certain hours every day. When our body clock, or circadian rhythm, works in harmony with this routine, healthy sleep occurs. This routine depends not only on hours but also on sleeping habits, darkness of the sleeping environment, distance from technological devices, and many other factors.

An ideal sleep routine supports both biological rhythm and protects psychological well-being. Going to bed and waking up at the same times every day keeps the body clock stable and improves sleep quality. Sleep between 11:00 PM and 7:00 AM is generally considered the most beneficial hours. The melatonin hormone secreted during these hours is of critical importance for cell renewal and immunity.

Why is Regular Sleep So Important?

Regular sleep means not just resting, but the body renewing itself and the brain recovering. During sleep, our memory strengthens, what we've learned throughout the day is consolidated, and we cleanse from mental toxins. This directly affects our learning and problem-solving skills.

Among the benefits of regular sleep are strengthened immunity, balanced metabolism, reduced stress, and even longevity. The lack of quality sleep prepares the ground for many chronic disorders from heart diseases to diabetes. Also, there is a strong connection between mental illnesses and irregular sleep.

Why Does Sleep Pattern Get Disrupted?

Sleep pattern disorder mostly stems from lifestyle changes. Being in front of a screen late at night, consumption of caffeine and alcohol, stress, intense work pace, or travel can disrupt this pattern. Especially blue light suppresses melatonin production and delays the onset of sleep.

Also, some physical or psychological health problems can be the answer to the question how sleep pattern gets disrupted. Depression, anxiety, chronic pain, or sleep apnea are among the main causes of this disruption.

What Happens if Sleep Pattern is Disrupted?

For those wondering what happens if sleep pattern is disrupted, the answer is not limited to just fatigue. This situation creates many problems such as hormonal imbalance, attention deficit, decrease in work performance, weight gain, and weakened immunity. Over time, this disorder can also affect mental health, leading to problems such as anxiety and depression.

How to Fix Sleep Pattern?

First, one should aim to go to bed and wake up at the same time every day. It is necessary to stay away from screens in the evening hours, be in a dimly lit environment, and avoid caffeine and heavy foods.

Additionally, a short walk, a warm shower, or breathing exercises before bed can be supportive for a regular sleep habit. Creating a sleep pattern program is one of the first steps to take in this process. Keeping a sleep journal is also beneficial in terms of recognizing both habits and disruptions.

How Does Kiperin Calm Support Creating a Sleep Routine?

Kiperin Calm soothes the nervous system thanks to the calming plant extracts in its content and supports easier transition to sleep. Especially the restlessness experienced in the evening hours decreases with Kiperin Calm, which makes it easier to create regular sleep hours.

If you have difficulty falling asleep or wake up frequently during the night, you can try Kiperin's calming supplement product Calm. Its natural formula relaxes the body without tiring it and opens the doors to quality sleep. With herbal extracts and supporting vitamins in its content, it relaxes the body without tiring it and helps mental relaxation by balancing the nervous system.

While shortening the transition time to sleep, it offers a deep and refreshing sleep experience that is not interrupted throughout the night. It is a safe and effective support for anyone who wants to reduce the effects of daily stress and wake up refreshed and energetic in the morning. In the long term, it makes positive contributions to both your body and your mood by improving sleep quality!