Most people stick to a fairly consistent wakeup time, but many lack a set bedtime, a factor that may contribute to feeling short on free time throughout the day. Time management expert and author Laura Vanderkam suggests that irregular sleep habits can lead to productivity issues and an inability to maintain focus for extended periods. This inconsistency can result in mounting tasks, prompting frantic attempts to complete them. Unfortunately, when rushed, people are more prone to make mistakes, which often leads to spending precious time backtracking or attempting to catch up.
Vanderkam highlights that although individuals might accumulate enough sleep over the week, the pattern tends to be erratic. “One night, you’re staying up too late and getting up too early,” she explains, noting that weekends can further disrupt any semblance of a routine. In a study conducted in spring 2021, Vanderkam observed over 150 participants who adopted nine predefined productivity rules, one of which was adhering to a consistent bedtime. “One of the people in my study called it the least sexy but the most impactful rule of all,” she noted.
A similar conclusion was drawn in a July 2025 study published in the peer-reviewed journal Nature, which investigated over 79,000 working adults in Japan. The findings indicated that irregular bedtimes correlate with diminished productivity and increased disengagement at work. Vanderkam asserts, “A bedtime gives shape to the entire day,” emphasizing that knowing your available hours significantly enhances time management.
Years ago, Vanderkam established an 11 p.m. bedtime for herself, believing it allowed for more rational choices regarding daily commitments. The effects of disordered sleep extend beyond productivity; Rachel Salas, a sleep neurologist and professor at Johns Hopkins University, has stated that such patterns can disrupt the body’s natural circadian rhythm. “Sleep is a basic human need,” Salas asserts. “I can’t think of one thing sleep isn’t important for.”
The Mayo Clinic suggests that most adults require around seven hours of sleep per night, yet individual needs may vary. After determining how much sleep is optimal for mental sharpness, Vanderkam advises using that figure to calculate an ideal bedtime. “Look at what time you have to wake up, count back the number of hours you need to sleep, and we have a bedtime,” she says.
In light of these insights, establishing a consistent bedtime appears crucial not only for productivity but also for overall well-being. Enforcing this simple yet transformative habit could lead to more productive days and improved mental clarity, offering individuals the free time they often crave. For those looking to enhance various skills, courses like CNBC’s “Master Your Body Language To Boost Your Influence” may provide additional support. An introductory discount is currently available for registration.
With sleep being foundational to cognitive function and overall health, mastering the art of a consistent bedtime could be one of the most impactful adjustments you make in your daily routine.
Original Source: https://www.cnbc.com/2026/02/22/laura-vanderkam-sleep-habit-more-free-time.html
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Publish Date: 2026-02-23 01:48:00
