Snooze, you win – the benefits of a regular sleep schedule
Are you tired of feeling tired all the time? Do you struggle to fall asleep at night and wake up feeling groggy? Or do you still wake up tired after 8 hours of sleep?
If so, it's time to start prioritising your sleep schedule.
The science behind a consistent sleep schedule is clear - it can profoundly impact your quality of life.
From improving cognitive function, mood, and physical health to reducing stress levels, here are the benefits of a regular sleep schedule.
What is a consistent sleep schedule?
It's no secret that a good night's sleep is essential for our physical and mental health. But did you know that consistent sleep schedules can also improve your quality of life?
According to the National Sleep Foundation, a consistent sleep schedule helps regulate our body's natural sleep-wake cycle, known as our circadian rhythm. This internal clock helps to control when we feel sleepy and when we feel awake.
When our sleep schedule is inconsistent, it can disrupt our circadian rhythm and make it harder for us to get a good night's sleep. This can lead to fatigue, poor concentration, and irritability.
Benefits of a regular sleep schedule
A regular sleep schedule can improve your quality of life in several ways. Here's a closer look at some of the most important effects of regular sleep schedules.
Regulates the body's circadian rhythms
The circadian rhythm is the body's internal clock, regulating hormone levels, body temperature, sleep-wake cycles, and other bodily functions.
A regular sleep schedule helps regulate the body's circadian rhythm, allowing it to run more smoothly and efficiently.
That's because our bodies are designed to operate on a 24-hour circadian rhythm cycle. This natural sleep pattern is controlled by our internal "biological clock. It regulates everything from when we feel sleepy to when we feel energetic.
Disrupting our circadian rhythm by sleeping at different times each night can lead to all sorts of problems, including insomnia, fatigue, and difficulty concentrating.
Improves mood and cognitive function
Getting enough quality sleep is essential for good mental health.
A regular sleep schedule ensures that your body gets the rest it needs to function properly. This can help improve mood and cognitive function and reduce the risk of depression and anxiety.
Enhances the immune system and overall health
Getting enough sleep is important for overall health and wellness.
There are several reasons why sleep is so important for the immune system.
When you sleep, your body produces cytokines. These are proteins that help to fight off infection and inflammation.
In addition, sleep helps to reduce stress levels. Stress can impact the immune system, making it harder for the body to fight off illness.
Reduces risk of chronic health conditions
A regular sleep schedule can help to reduce the risk of chronic health conditions such as obesity, diabetes, and heart disease.
According to the Centers for Disease Control and Prevention (CDC), chronic health conditions are "conditions that last one year or more and require ongoing medical attention or limit activities of daily living." Some examples of chronic health conditions include heart disease, stroke, sleep apnea, cancer, diabetes, arthritis, and asthma.
Furthermore, research has shown that a lack of sleep can increase your risk of developing chronic health conditions. For example, one study found that individuals who slept less than six hours per night had a significantly increased risk of developing coronary artery disease.
Promotes a more restful and restorative sleep
A regular sleep schedule promotes more restful and restorative sleep. Having a consistent bedtime and wake time helps to set the body's internal clock, allowing you to fall asleep more easily and stay asleep longer. This can leave you feeling more refreshed and energised in the morning.
Tips for adopting a consistent sleep schedule
Fortunately, you can do a few simple things to help get your sleep cycle back on track. Here are some tips for adopting a consistent sleep schedule:
1. Go to bed and wake up at the same time each day, even on weekends.
2. Avoid caffeine and alcohol before bed. To get the most out of your sleep, avoid drinking coffee, tea, or other caffeinated beverages after 2 pm and abstain from alcohol at least 4 hours before bedtime.
3. Create a calming bedtime routine. A relaxing bedtime routine can help signal your body that it's time for sleep.
4. Avoid looking at screens for at least an hour before bed. The blue light emitted from TVs, computers, and phones can disrupt our natural melatonin production and make it harder to fall asleep.
5. It may take some time to adjust if you're not used to following a regular sleep schedule. But stick with it – your body will thank you!
Have you got New Zealand's best shed? Show us and win!
Once again, Resene and NZ Gardener are on the hunt for New Zealand’s best shed! Send in the photos and the stories behind your man caves, she sheds, clever upcycled spaces, potty potting sheds and colourful chicken coops. The Resene Shed of the Year 2026 winner receives $1000 Resene ColorShop voucher, a $908 large Vegepod Starter Pack and a one-year subscription to NZ Gardener. To enter, tell us in writing (no more than 500 words) why your garden shed is New Zealand’s best, and send up to five high-quality photos by email to mailbox@nzgardener.co.nz. Entries close February 23, 2026.
Poll: 🤖 What skills do you think give a CV the ultimate edge in a robot-filled workplace?
The Reserve Bank has shared some pretty blunt advice: there’s no such thing as a “safe” job anymore 🛟😑
Robots are stepping into repetitive roles in factories, plants and warehouses. AI is taking care of the admin tasks that once filled many mid-level office jobs.
We want to know: As the world evolves, what skills do you think give a CV the ultimate edge in a robot-filled workplace?
Want to read more? The Press has you covered!
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52.3% Human-centred experience and communication
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15.2% Critical thinking
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29.7% Resilience and adaptability
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2.8% Other - I will share below!
The Gospel’s Relevance Today**
The Gospel, meaning ‘good news’, is the cornerstone of the message contained in the Bible’s first four books—Matthew, Mark, Luke, and John. While these records were written approximately 2,000 years ago, a natural question arises: why is this Gospel still relevant and vital for us today? This analysis seeks to explore what the Bible itself defines as the Gospel and to understand its enduring significance.
**Defining the Gospel: Core Biblical References**
The Gospel is not a vague concept; Scripture provides clear descriptions of its content and focus.
* **The Gospel of the Kingdom:** In Matthew 4:23, as Jesus begins his ministry, he is described as “preaching the gospel of the kingdom.” This immediately establishes that the good news is centrally about a kingdom—the Kingdom of God. His accompanying miracles served to validate the authority of this message.
* **The Gospel of Jesus Christ:** Mark 1:1 opens with, “The beginning of the gospel of Jesus Christ, the Son of God.” Here, “Christ” is a title meaning ‘anointed one’. Thus, the good news is intrinsically about Jesus: his identity as the Anointed One and his unique status as the Son of God.
* **The Gospel of God’s Grace:** In Acts 20:24, the Apostle Paul speaks of his mission to “testify the gospel of the grace of God.” Grace signifies an undeserved gift. This reveals that the Gospel involves a gift from God, offered not because it is merited, but out of His benevolence.
* **The Gospel of Salvation and Peace:** Romans 1:16 declares the Gospel is “the power of God to salvation for everyone who believes,” breaking down barriers between Jew and Gentile (Greek). Furthermore, Romans 10:15 calls it the “gospel of peace,” pointing to a future state of peace brought about by this message.
* **The Gospel Summarised:** 1 Corinthians 15:1-4 provides a foundational summary. Paul reminds believers of the gospel he preached, “by which also you are saved.” He then states its core historical facts: “that Christ died for our sins according to the Scriptures, and that He was buried, and that He rose again the third day according to the Scriptures.” The Gospel is therefore rooted in the sacrificial death and resurrection of Jesus.
In synthesis, the Gospel is the good news of **salvation and future peace in the Kingdom of God**, made possible by **the grace of God** and **the obedient sacrifice of His Son, Jesus Christ**, and offered to all who believe.
**Old Testament Foundations: The Gospel Preached to Abraham**
A crucial question is whether the Gospel is confined to the New Testament. Scripture shows its foundations were laid much earlier. Galatians 3:8 states explicitly that “the Scripture, foreseeing that God would justify the Gentiles by faith, preached the gospel to Abraham beforehand, saying, ‘In you all the nations shall be blessed.’”
This reference points back to Genesis 12:1-3, where God made profound promises to Abraham: to make him a great nation, to bless those who blessed him, and that “in you all the families of the earth shall be blessed.” These promises—later reaffirmed to Isaac and Jacob—form the bedrock of the Gospel hope. The good news of salvation through Christ is the fulfillment of how **all nations** would be blessed through Abraham’s “seed.”
**The Gospel’s Personal Relevance: Good News for You Today**
How does this ancient message become “good news for you” today? The application is clearly outlined in Galatians 3.
* **Access through Faith in Christ:** Galatians 3:26 declares, “For you are all sons of God through faith in Christ Jesus.” The promise made to Abraham is now extended to anyone with faith in Jesus.
* **The Role of Baptism:** Verse 27 explains, “For as many of you as were baptized into Christ have put on Christ.” Baptism is the God-appointed act of faith that identifies a believer with Christ’s death and resurrection.
* **Unity and Inheritance:** Verses 28-29 reveal the glorious outcome: “There is neither Jew nor Greek, there is neither slave nor free, there is neither male nor female; for you are all one in Christ Jesus. And if you are Christ’s, then you are Abraham’s seed, and heirs according to the promise.” Through the Gospel, all barriers are removed; believers become spiritual descendants of Abraham and heirs to the promises of the Kingdom.
This Gospel was once a mystery hidden in God’s purpose (Ephesians 3:3-9). Now, it has been revealed: the unsearchable riches of Christ, offering salvation to all who heed the call, believe the message, and are baptised into him.
**Conclusion: An Enduring and Open Invitation**
The Gospel is far more than a historical account; it is the living, powerful good news of God’s plan for salvation. It is rooted in promises to Abraham, accomplished through the death and resurrection of Jesus Christ, and open to all people without distinction. It offers a tangible hope—the hope of resurrection, peace, and an inheritance in the coming Kingdom of God. This is why the Gospel remains profoundly relevant. It is an invitation to listen, believe, and stand firm in this hope, linking our lives today to the eternal purpose of God.
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