I maybe know what you are asking.
And occasionally I have the mood to answer this.
You are asking about:
if the English expressing "get to bed at regular hours" is appropriate or not,
because you are writing an essay.
Please correct me if I misunderstood.
To know the answer, you can try
to enter the questioning phrase to google search box,
put quotation marks around the phrase,
and you can know how many people use the same expression
by looking the number of search result.
https://i.imgur.com/fX3tjw2.jpg
oK, I did it for you.
and now we can see only 4 results.
so apparently it is not a correct usage.
now, let's try to remove the quotation marks and search again.
https://i.imgur.com/2hvx5Da.jpg
we can see there are many articles discussing relative topics.
and we can find what we need in these results.
here I help list some for you:
- My parents are people who go to bed at the same time every night.
- sleep over a regular schedule
- have a regular bedtime
- Follow a regular sleep schedule
- get on a regular sleep schedule
- Get to bed at a consistent hour. every single night
If need more, try to search other similar words.
like change regular to consistent.
if do so, you can find more word choices.
Cooperating with google search is a good tool of English writing.
Try this, and you will found many way to speak the same thing!