After “taking the holidays off,” many people struggle to return to their normal, healthy habits. This can negatively impact both physical and mental health.
“Over the holiday season, many people abandon exercise habits, change eating patterns and alter sleep schedules,” says Dr. Susan Owensby, a medical director at BlueCross BlueShield of Tennessee. “Routines are important. They can reduce obesity, improve sleep and maintain mental health.”
Why routine matters for health
Dr. Owensby: A recent discussion in the National Library of Medicine shows that daily routines may improve health in children. This is true of adults, as well. Physical activity and consistent sleep help build and maintain health.
Maintaining consistent wake-up time and bedtime helps regulate the body’s circadian rhythm. Disruptions in this rhythm increases the risk of depression and anxiety. It can also interfere with mood-regulating brain functions.
How to re-establish a sleep schedule
Dr. Owensby: Establishing a sleep schedule can be as simple as establishing and maintaining consistent wake-up time and bedtime. Creating a routine around bedtime fosters predictability and can reduce stress. Your routine could be: take a shower, change clothes, brush teeth and turn off lights in the same order each night.
Getting back to exercise without overwhelming yourself
Dr. Owensby: Strategies for resuming exercise don’t have to be complex or expansive. Lofty resolutions are often abandoned when they don’t fit into the demands of daily life.
Set small goals, such as planning to walk outside three days per week for two weeks. This makes achieving goals more attainable. The more commonplace a routine, the less emotional and mental effort it takes to continue. Starting small and sticking with simple habits can help you get out of a holiday slump and back to feeling like yourself.
How long does it take to build a routine?
Dr. Owensby: Consistent repetition is the most significant factor in creating a habit. Habits that are enjoyable are easier to maintain. Routines are easier to solidify if they’re performed at the same time or place every day.
Simple habits like taking a daily vitamin can be adopted in a few weeks. However, to make a new pattern part of a routine, it may take several months. As your mind and body adjust, it’s important to be patient and accept minor setbacks.
“The first months of the year aren’t about dramatic resolutions,” Dr. Owensby says. “They’re about finding your sustainable rhythm again.”
More from Dr. Susan Owensby on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.