HealthyLife Articles

Tag: consistency

Sleep-Wake Cycle Needs To Be Consistent

WELL-BEING

Sleeping late now and then may feel like a luxury. But an inconsistent sleep schedule can throw off your body’s sleep and waking pattern, or circadian rhythm, according to sleep specialists writing in the Harvard Health Letter. Inconsistent cycles can lead to sleepless nights.

To get sleep and waking patterns back on track, talk to a sleep expert. The first step is a physical exam to rule out underlying health conditions that may cause insomnia. If no underlying cause is found, try a sleep journal. Each morning, write down the wake time, the bedtime from the night before, how long it took to fall asleep, and whether there was any waking in the night-and if so, how many times. After two weeks, a pattern will emerge. It can help pinpoint any changes that need to be made.

The wake time is most important to getting on a schedule again because it anchors the circadian sleep rhythm. Use an alarm clock to stick to the schedule. Make bedtime about seven or eight hours before the alarm will sound.

It also helps to make a wind-down period part of the bedtime routine. That means stopping the use of all electronics an hour and a half before bed, keeping the lights low, and doing a relaxing activity such as reading.

Filling the day with more structure will also reinforce the circadian rhythm. Keep a regular schedule for work, meals, exercise, and activities such as grocery shopping, socializing, or housework.

© American Institute for Preventive Medicine

January 23, 2026
Timing Is Everything: When To Exercise

BE FIT

Some people swear by a 6 a.m. run each day. Others are night-owls and hit the gym after dinner. Still others might go to a yoga class on their lunch hour. When is the right time of day to work out?

Experts say there is no big difference in the time of day – as long as you stick with it. The key is to find a time that works for you and your schedule, according to the American Heart Association.

Workout partners

Studies show that people who have an exercise buddy are more likely to exercise regularly. If you can meet a friend at the gym or walk together, find a time that works for both of you.

Think about sleep

If you already have trouble falling asleep at night, a late-night workout probably won’t help. Exercise can make you feel more energetic and alert, instead of allowing you to wind down for rest. Schedule your workout at least two hours before you plan to go to sleep.

Morning means consistency

If you have a busy schedule, it may be easier to fit your workout into the early morning hours. People who exercise before work or other commitments find that they can get it done and “out of the way” before other things can interfere.

Make it work for you

If you dread going to the gym, you’re less likely to do it. Try different times of day and different routines to see which ones suit you best. Make it as fun as you can, and do it at a time of day when you feel your best. It can take two weeks or longer to build a habit, so give it a chance – and don’t give up if it’s difficult at first. You may find that over time, you have more energy and start to look forward to your exercise routine.

Another reason to get moving

During exercise, your body releases endorphins, which are special chemicals in the brain that reduce stress, relieve pain, and help you sleep better.

Source: Anxiety and Depression Association of America

© American Institute for Preventive Medicine

January 23, 2026
5 Ways To Change Habits

WELL-BEING

Our habits influence our health in many ways. You might have habits that help you stay healthy, such as taking a walk every day. Or you might have some habits you want to change, such as smoking or eating too much sugar.

Changing a habit takes time and effort, but you can do it. These tips will help you stay on track as you work toward healthy change:

1.Change only one thing at time.Trying to overhaul many parts of your life is hard. It can cause stress and make you worry about failure. Don’t change too many things at once.

2.Know why you’re making the change.If you don’t have a good reason, it can be hard to stay motivated. Keep a reason (or two) in mind as you work toward change. For instance, maybe you want to be able to run in a race. Or perhaps you want to lose weight so you can feel healthier or manage a health problem.

3.Get the support or skills you need.If you need help to quit smoking, your doctor can help you find tools to help. If you need help with changing eating habits, ask your doctor about nutrition help. Look for community resources and support groups.

4.Expect setbacks.Nearly everyone has setbacks when they try to change a habit. This is normal. When this happens, remember why you’re making the change. Then put the setback behind you and start again.

5.Avoid tempting situations.Certain things in your immediate environment can make you want to go back to your old habits. Figure out what these things are, and stay away from them. If you know you have trouble with “all you can eat” restaurants, don’t go to them. If you’re trying to quit smoking, avoid situations that make you crave cigarettes.

Finally, make sure your goal is realistic.

Healthy goals should be SMART:

* Specific: Avoid vague statements like, “eat healthier.”

* Measurable: Track milestones and know when you have met them.

* Action-oriented: Commit to your change and take action to meet it.

* Realistic: Avoid lofty, difficult changes.

* Time-based: Give yourself a deadline to meet certain steps toward your goal.

© American Institute for Preventive Medicine

January 23, 2026