How sleep, exercise and a daily routine can improve your mental and physical health

Here & Now Anytime

NPR

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4.1 • 953 Ratings

🗓️ 22 August 2025

⏱️ 32 minutes

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Summary

Research shows that developing a daily routine can positively impact mental health by creating a structure that helps reduce stress and anxiety. Mental health counselor Samantha Zhu explains how to create and stick to a routine.

And, exercise improves not only physical health, but mental health too. It can be hard to start a fitness regimen, but fitness instructor Aubre Winters shares some tips for working regular exercise into your life.

Then, according to the American Psychiatric Association, more than 30% of Americans say their sleep quality is poor, or they aren’t getting enough sleep each night. Psychologist Shelby Harris details how to create morning and bedtime routines that can help you get more restful sleep.

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Transcript

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0:00.0	Support for here and now anytime comes from MathWorks, creator of MATLAB and Simulink software for technical computing and model-based design.
0:09.2	MathWorks accelerating the pace of discovery in engineering and science. Learn more at MathWorks.com.
0:17.4	WBUR Podcasts, Boston.
0:23.3	It is a balance of like trying to forgive yourself and then agreeing to do better or to try again and figure out why am I so attached to this behavior or activity that I actually want to stop or slow down.
0:39.7	Give yourself a little grace.
0:42.0	You probably heard that before.
0:43.7	It can be hard to do.
0:45.4	But there are things you can do to build a routine and make it work for you.
0:50.0	Thank you. Today is Friday, August 22nd, and this is here and now anytime from NPR and WBUR Boston.
1:05.5	I'm Chris Bentley.
1:09.6	Today on the show, practical tips for how routines can help make you happier and healthier.
1:16.1	We'll talk about building a workout routine, and don't worry, we're not talking about joining
1:20.7	crossfit or training for a marathon. In fact, even if you already do some of those things,
1:25.7	there are tips that can help you make the most of your gains.
1:29.3	It's just noticing those micro moments where we really feel just a little internal shift.
1:34.9	That's kind of the driver, I think, to staying consistent to really feeling better.
1:40.0	Also, a lot of us struggle to get enough sleep.
1:46.0	Maybe it's all about the routine. Sleep is not an on-off switch.
1:48.0	It needs to kind of be coaxed into waking up, happening at bedtime,
1:53.0	and the routine is that thing that really helps to get you there.
1:56.0	Sleep hygiene and some tips coming up in about 20 minutes.
2:00.0	But first, routines are hygiene and some tips coming up in about 20 minutes.
	...

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