As a parent of two young kids, I've seen firsthand the power of routines and rules to help them regulate sleep and develop healthy habits. Unfortunately, when it comes to my own life, I see a haphazard pattern that is more reactive to what's going on than proactive to the life I want to live.
Many of us, myself included, tend to see routines and rules as restrictive rather than beneficial. We often associate rules with discipline and punishment, rather than as tools that can help us achieve our goals. However, in the spirit of leading by example, I've been leveraging routines and rules in my own life to help improve my own health.
One health goal that I've personally struggled with is getting adequate sleep. Despite needing to wake up early most days, I would find myself struggling to fall asleep before midnight. I've read numerous books and written a few articles on sleep, but it wasn't until I learned more about Dr. Satchin Panda's research on the circadian rhythm did I finally find a solution that worked.
Dr. Panda's research shows that food and light are the inputs that help regulate our circadian rhythm. By understanding how to strike the balance around using our bodies in the best possible way, we can set rules and routines that will help us achieve our health goals.
Before I share the routines and rules that have helped me achieve better sleep, it's important to note that there is no one-size-fits-all solution. What works for me may not work for you. Therefore, it's essential to experiment and find what routines and rules work best for you.
Here are the ones that have helped me:
Routine 1: Eat between 12pm-8pm
Some call this intermittent fasting, while others refer to it as time-restricted eating. Regardless of the label, I found the idea of limiting my daily food intake to a specific window of time helpful in regulating my circadian rhythm. Dr. Panda's research shows that our bodies are designed to consume food during daylight hours, and we should refrain from eating late at night. By setting this routine, I've noticed that I sleep better and wake up feeling more rested.
Routine 2: Follow natural light
Our bodies are designed to respond to natural light, and exposure to bright light in the morning can help regulate the circadian rhythm and improve sleep. Conversely, exposure to blue light from electronic devices in the evening can interfere with sleep. I found spending time outside in the morning and limiting my use of electronic devices in the evening has helped with my sleep. I've also replaced the light bulbs in my bedroom with a dimmer orange light and changed my screen brightness settings on both my laptop (Night Light Feature) and phone to mimic natural light.
Routine 3: Practice relaxation techniques
Stress can be a major contributor to sleep issues, and incorporating relaxation techniques into your routine can help manage stress and promote better sleep. This can include practices such as meditation, deep breathing exercises, or yoga. Personally, I've found that practicing deep breathing exercises before bed helps calm my mind and prepare my body for sleep. You can see a short video demo of a simple relaxation technique from Dr. Herbert Benson of Harvard Medical School.
In addition to these specific routines, there are also some general rules that can promote overall health and wellness (you probably know these rules already, but the key question is whether you are putting them to practice on a daily basis):
Rule 1: Get ample, high-quality sleep
Getting enough sleep is essential for overall health and well-being, and most adults require 7-9 hours of sleep per night. To ensure a good night's sleep, it's important to create a sleep-conducive environment, such as keeping your bedroom cool, quiet, and dark. You may also want to avoid caffeine and alcohol late in the day.
Rule 2: Stay hydrated
Drinking enough water is important for many bodily functions, including regulating body temperature and aiding in digestion. Aim to drink at least 8 glasses of water per day, and more if you are physically active or in a hot environment. Some argue that you'll want to stop drinking water a few hours before you plan to sleep, so your urge to use the bathroom doesn't interrupt your sleep cycle.
Rule 3: Move your body
Regular physical activity is important for maintaining overall health and preventing chronic diseases such as heart disease and diabetes. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. Be creative about how you get your movement in every day. Some people like to use a step counter, while others park their car far away from the entrance so it forces them to walk. I personally enjoy walking meetings.
Rule 4: Eat real food that gives you sustained energy
There is so much advice on different diets that it can seem overwhelming in terms of figuring out what you should and shouldn't eat (especially when the advice is contradictory). What most experts can agree on is the importance to avoid processed and sugary foods and drinks. Balance and moderation are good ideas to keep in mind along with eating whole foods (foods that look like their natural form because they haven't been processed. For example, an apple is a whole food while apple pie is not a whole food since you can't find apple pies in nature.
By implementing these routines and rules into your daily life, you can help promote better health and wellness. Remember that consistency is key, and it's important to find routines and rules that work for you and your lifestyle. Whether it's limiting your food intake to a specific window of time, practicing relaxation techniques before bed, or staying hydrated throughout the day, small changes can add up to make a big difference in your overall health and well-being.
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