“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,” Eunjin Tracy said.
University of Missouri researchers have discovered that older adults who maintain steady everyday timetables frequently report reduced physical discomfort and lower rates of depressive symptoms, even when getting adequate rest proves difficult. According to findings released in the Journal of Behavioral Medicine, mental and physical health can be significantly supported by routine daily practices like going to bed, eating meals, socializing, and waking up at predictable times.
The discovery is especially important for older adults who frequently experience sleep difficulties. Roughly half of adults age 60 and older report symptoms of insomnia, a condition that makes it difficult to fall asleep, stay asleep, or get restful sleep, according to the National Council on Aging.
To explore how overall health connects to daily routines and sleep patterns, Tracy—an assistant professor within the University of Missouri’s College of Education and Human Development—analyzed questionnaire data provided by 67 older adults. Among the participants, 37 reported experiencing insomnia. Individuals suffering from insomnia typically documented greater physical discomfort and elevated depression scores relative to participants who did not have the condition.
Consistent daily routines improve health outcomes despite sleep problems
Upon reviewing the daily schedules of participants, Tracy observed another distinct trend. Study subjects who adhered to more predictable daily frameworks typically noted reduced discomfort and fewer signs of depression, regardless of how well they slept. Keeping regular daily habits is associated with better health even when sleep problems persist.
“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,” Tracy said. “Over the long term, that seems to be linked with improved health outcomes.”
One possible explanation involves the circadian rhythm, the body’s natural 24-hour timing system. This internal clock helps coordinate when people feel awake or sleepy and influences numerous biological processes, including hormone activity, metabolism, and mood.
While light and dark cycles play a primary role, daily behaviors like sleeping, working, communicating with others, and consuming meals also supply the body with crucial timing signals.
“When we regulate our circadian rhythm well, our bodies function well, but if it gets too distracted, our bodies don’t function as well,” Tracy said.
Social Jet Lag Effects
Relatively small changes in daily schedules may disrupt the body’s internal clock. A frequent instance of this is social jet lag, which happens when an individual alters their sleep schedule between workdays and days off.
Someone who wakes up early throughout the week but stays up late and sleeps in on weekends experiences this mismatch. The resulting disruption resembles some of the effects of traveling across time zones without leaving home.
Maintaining reasonably consistent schedules throughout the entire week, including weekends, helps limit these disruptions and supports healthier circadian rhythms. Tracy suggested that daily routines benefit people of all ages across their lifespan.
“As someone who wakes up and goes to bed at the same time every day, I think a daily routine can be helpful for people of all ages across their lifespan,” Tracy said.
“There is growing awareness about the concept of social jet lag — waking up and going to bed at different times on weekends compared to weekdays — and the disruptions it causes to our circadian rhythm, so hopefully this research helps more people consider the health benefits of a daily routine.”
What questions does the University of Missouri research answer?
What specific study examined daily routines and insomnia?
Researchers published the study, titled “Behavioral-social rhythms and insomnia symptoms: associations with pain, body mass index, and depressive symptoms among older adults,” in the Journal of Behavioral Medicine.
How many participants took part in the University of Missouri research?
The study examined survey responses from 67 older adults, with 37 of those participants reporting that they experienced insomnia.
What age group does insomnia heavily impact according to the findings?
Roughly half of adults age 60 and older report symptoms of insomnia, making sleep difficulties a frequent challenge for this demographic, according to the National Council on Aging.
“Since one-third of our lives will be spent sleeping, I think health and well-being research should be looked at holistically from a 24-hour perspective and not just focus on when we are awake,” Tracy said.
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