Don’t have the time or money for regular red light saunas or supplements – simply getting up at the same time every day may be the key to better wellbeing
The key to better wellbeing is much simpler than you might think. According to new research, just having a predictable daily routine could reduce pain, improve mood and help people age better – especially for those living with chronic issues like depression and insomnia
The findings, published in the Journal of Behavioral Medicine, suggest that doing the same things at the same time every day – such as waking up, having breakfast, commuting and meeting friends – can improve overall wellbeing
Researchers studied the survey responses of 67 older adults, 37 of whom lived with insomnia. They found that those who couldn’t sleep properly tended to report more pain and stronger symptoms of depression. However, those who maintained regular daily routines – regardless of sleeplessness – tended to experience less pain and depression overall.
“Regardless of sleep quality, those who reported having a regular daily routine had lower levels of physical pain and less depression compared to those without a daily routine,” explained Eunjin Tracy, study lead and assistant professor at the University of Missouri.
This suggests that “if we are consistent with when we wake up, eat, work or study, interact with others and go to bed, those time cues help synchronize our internal body clocks”, she continued. “Over the long term, that seems to be linked with improved health outcomes.”
At Well, we often talk about the need for consistent wake-times. We know that our circadian rhythms are important for general wellbeing and that our internal clocks love regularity. And there’s lots of evidence to suggest that waking up at the same time every day (and getting some morning light soon after waking) is linked to improved energy and mood.
But this new study suggests that our circadian rhythm isn’t just a sleep aid. Being consistent with when we eat, work and move matters, too.
A regular daily routine is linked to less depression
‘Social jet lag’ is a term used to describe the effects of your usual eating, drinking and sleeping schedule being disrupted (such as after Christmas or when the clocks change). “Aside from feeling tired, social jetlag puts you at increased risk of certain mental health conditions, including anxiety, stress and depression,” Fatmata Kamara, mental health nurse global case manager at Bupa Global, previously told Stylist. “Some studies have also shown that social jetlag can lead to a greater consumption of alcohol and smoking, as well as putting you at risk of heart disease.”
Other symptoms associated with social jetlag include increased irritability and difficulty concentrating, Kamara added, which can take a toll on mental health if not addressed.
According to Tracy, this new research is proof that keeping to regular hours is one of the most powerful, free wellness tools we have at our disposal.
“Hopefully this research helps more people consider the health benefits of a daily routine,” she said. “Since one-third of our lives will be spent sleeping, I think health and wellbeing research should be looked at holistically from a 24-hour perspective and not just focus on when we are awake.”
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