Wellness Tip:

Aim for a Regular Sleep Schedule

Many of us get our eight hours of sleep, yet still feel tired. That’s because there’s more to good sleep than how long it lasts. One often-overlooked factor is sleep regularity.

Yes, going to bed and waking up at the same time makes a real difference. A 2020 study found people with the most irregular sleep were more than twice as likely to develop cardiovascular disease. And a large 2024 study showed those with the most inconsistent sleep were around 50% more likely to develop dementia. 

The more often and more dramatically your sleep times shift, the higher the risk appears to be.

If possible, aim to keep your bedtime and wake-up time consistent, with no more than a 30-minute variation, including weekends. Helpful tools include setting a “wind-down alarm” about 60 minutes before bed, and getting morning light exposure at the same time each day (20–30 minutes outside is ideal).

And if your life doesn’t allow for perfectly regular sleep times? Focus on what you can control. Keeping your pre-sleep routine consistent can still help. Give it a try!

Routine Breakdown

Dr. Anna Levy-Warren, Founder & CEO of Organizational Tutors, Licensed Clinical Psychologist & Mom of Three

How a Psychologist, CEO & Mom of Three Stays on Track

Dr. Anna Levy-Warren is a firm believer in developing a positive relationship with your calendar. As someone balancing family and professional life herself, she knows firsthand how powerful an organized schedule is for boosting productivity and reducing anxiety. 

The Routine:

• Wakes naturally around 5:30 am, says good morning to her family, checks the news, and reads. “I love mornings. The rising light, the quiet, the coffee. Starting my day in a connected, calm, reflective manner is deeply important to me.”
• Has breakfast. “I have two breakfasts: one scoop of peanut butter before I work out, and then eggs with spinach and cheese after. Exercising and eating at consistent times each day is very regulating for me. I run, weight train, and do hot yoga. I also walk 4-5 miles a day in my neighborhood to feel the sun and connect with the outside world.”
• Follows a daily plan. “I always have my days fully mapped out with all corresponding to-do items. I don’t believe things get done unless there is time and space in my calendar to complete them. I also check the flow of my day to ensure balance.”
• Tries to see a close friend or family member in person every day. “I believe in the value and power of building relationships in person, beyond my phone.”
• Gets to bed by 9.30 pm, except for once a week when she allows herself a night out. “I sleep with an eye mask, earplugs, and white noise religiously because I live in NYC and that bedtime ritual tells my body it’s officially time to shut down and shut off!”

Why it works:

• Becoming an early riser isn’t always easy, but Anna has a great approach: finding small rituals that make mornings calm and pleasant. Something to look forward to, even!
• High-protein breakfasts regulate blood sugar and keep energy stable for longer. 
• Mapping out daily priorities and to-do items into an actual schedule is the best way to ensure the important things get done. You know we’re all for it!
• In-person connection is powerful. A COVID-era study found social interactions enhance well-being, with face-to-face interactions outperforming virtual ones.
• As we saw above, going to bed at a regular time is great if you can manage it. Sleep regularity may even be more important than sleep duration for health.

Do you have small rituals, like making coffee or reading, that make your mornings more pleasant and purposeful?