Having a consistent bedtime stabilizes your body's circadian rhythm. Credit: swissmediavision / Getty Images
Having a consistent bedtime helps regulate your circadian rhythm, which is your body’s internal clock.
Research shows links between a consistent sleep schedule and healthy cardiovascular markers like stable blood pressure.
Going to sleep at the same time each night may also boost your mood, further preparing you for healthy rest at night.
When it comes to sleep, many people tend to focus on whether they’re getting too little or too much. But when you go to bed can matter just as much as how long you sleep. Specifically, sticking to a consistent bedtime offers important benefits for two major aspects of health: your heart and your mood.
A Consistent Bedtime Is Good for the Heart
A consistent bedtime—falling asleep within the same 30- to 60-minute window each night—helps stabilize your circadian rhythm, the body’s internal clock that regulates physical, mental, and behavioral changes. That’s good news for your heart, which “benefits from predictability,” Allison Gaffey, PhD, FAHA, a clinical health psychologist and assistant professor of cardiovascular medicine at Yale School of Medicine, told Health.
But it’s not just when you start snoozing that matters—consistent wake times may be an even stronger regulator of circadian rhythm because they set other daytime biological processes in motion that can ultimately improve sleep at night. “Your wake time anchors your exposure to morning light,” Gaffey said. “It sets the timing of your cortisol release. We’ve also seen that wake time influences evening melatonin onset, and then it can stabilize the buildup of your sleep pressure across the day.”
Sleep consistency has been linked to numerous healthy cardiovascular markers, including:
Chronic disruptions to your sleep schedule, meanwhile, are associated with a higher risk of cardiovascular risk factors like high blood pressure and arrhythmias, as well as heart attack.
That’s partly because an inconsistent bedtime tends to mean staying up later, which can create more opportunities for unhealthy habits. Watching TV or scrolling on your phone, for example, exposes you to blue light and stimulating content that can delay and disrupt sleep. You may also be more likely to snack late at night, possibly contributing to weight gain and the potential for insulin resistance—both of which can affect cardiovascular health, according to Carleara Weiss, PhD, MS, RN, a behavioral sleep scientist and assistant professor at the University of Buffalo School of Nursing.
A Fixed Bedtime May Boost Your Mood, Too
Although most sleep research has focused on how long people sleep, Gaffey said bedtime irregularity is “emerging as a perhaps stronger predictor of mood disturbance than a person’s total sleep duration.”
For starters, regular bedtimes and wake times support a steadier release of mood-regulating hormones, particularly serotonin, dopamine, and cortisol, both Weiss and Gaffey said.
A regular sleep schedule also helps keep your internal clock synchronized, making it more likely that your brain will move smoothly through the different sleep stages. “Having regular sleep patterns affects our deep sleep stages, like REM sleep and non-REM sleep, that are important for memory consolidation, emotional regulation, and hormone regulation,” Weiss said.
Poor sleep is strongly associated with mood disorders such as depression and anxiety, which can in turn make it harder to sleep—creating a vicious cycle that can be difficult to break.
The Wells Fargo Autograph Journey℠ Card (see rates and fees) comes with a generous welcome offer of 60,000 bonus points after spending $4,000 on purchases in the first three months from account opening. This card is the mid-tier version of the Wells Fargo Autograph® Card (see rates and fees), which is currently offering 20,000 bonus points after spending $1,000 on purchases in the first three months from account opening.
With the Autograph Journey, you’ll enjoy perks like a $50 annual statement credit for airfare purchases (with a $50 minimum airline purchase) and bonus points on travel and dining purchases. The latter is a benefit of the Autograph Card as well, though select travel categories, like hotels and airfare, earn fewer points per dollar spent with the no-annual-fee card.
Previously, Wells Fargo Rewards points earned with Wells Fargo credit cards could only be redeemed at 1 cent each, making the Autograph Journey bonus worth $600 and the Autograph Card bonus worth $200. However, Wells Fargo introduced a number of travel transfer partners that allow you to use your rewards points with eight frequent flyer programs and two hotel loyalty programs for better value (up to $960 and $320, respectively, when redeemed for travel).
Here is everything you need to know about Wells Fargo’s transfer partners so you can get the most value out of your hard-earned Wells Fargo points.
You can transfer Wells Fargo points to the following programs at a 1:1 ratio (unless otherwise noted):
Aer Lingus, British Airways and Iberia all use Avios as their program currency. They can be transferred between any of these programs (including Finnair Plus and Qatar Airways Privilege Club) in any direction at a 1:1 rate; so, even if only one of these three programs was a Wells Fargo transfer partner, you could still easily transfer Avios to all three of the programs, as well as to Finnair Plus and Qatar Airways Privilege Club.
Similarly, you can link your Virgin Atlantic Flying Club and Virgin Red accounts to transfer your Virgin points between both programs. If you want to book Virgin Atlantic flights, you can use Virgin Atlantic Flying Club. Virgin Red offers members the chance to redeem rewards for other trip details, such as food tours, excursions and hotel stays.
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Once you have earned Wells Fargo points from an Autograph card at the end of each billing cycle, they will be available in your Wells Fargo account. You could elect to redeem them through the Wells Fargo Rewards portal at 1 cent each or transfer them to one of the partner programs above at a 1:1 rate (except for Choice Privileges and Wyndham Rewards, which are 1:2).
You must first link any transfer partners in your Wells Fargo account by adding their membership numbers so you can easily transfer to them.
Thankfully, unlike other transferable currencies, there’s no minimum transfer amount, and you aren’t limited to specific increments. In fact, you could transfer just a single point if needed. This allows you to transfer the exact number you need for your specific redemption — rather than being forced to round up to the next multiple of 1,000, which can leave you with orphaned points or miles in a loyalty account.
Transfers are not reversible, so make sure you want to proceed before making the transfer.
WYNDHAM HOTELS & RESORTS
What are the best Wells Fargo transfer partners?
There are great ways to maximize the value of Wells Fargo transfer partners. Here are some of our favorites:
British Airways Club members can book American Airlines and Alaska Airlines partner flights traveling up to 650 miles within North America for 13,500 Avios on all dates, plus taxes and fees of just $5.60. An example of such a route includes flying from San Francisco International Airport (SFO) to San Diego International Airport (SAN). Since American operates using dynamic pricing, redeeming Avios could be significantly cheaper and a better use of your rewards. However, it’s always best to double-check before transferring and redeeming your points.
Iberia Club business class to Europe costs just 40,500 Avios (plus reasonable taxes and fees) each way on off-peak dates for the following routes: Boston Logan International Airport (BOS), New York’s John F. Kennedy International Airport (JFK), Luis Muñoz Marín International Airport (SJU) in Costa Rica, Dulles International Airport (IAD) near Washington, D.C., and Chicago’s O’Hare International Airport (ORD) to Adolfo Suárez Madrid-Barajas Airport (MAD).
Flying Blue prices its awards dynamically; however, the program has now standardized saver-level pricing for all one-way flights between the U.S. and Europe, regardless of origin or destination. This means you can connect at no extra cost from as little as 25,000 miles in economy, 40,000 miles in premium economy or 60,000 miles in business class. Also, check out the program’s Promo Rewards, where select routes are discounted even further.
Virgin Atlantic Flying Club does impose high surcharges on its award tickets, but you can find great deals, such as flying from the East Coast to the U.K. during off-peak dates for just 6,000 points. Plus, if you book a partner award redemption, such as a main cabin Delta Air Lines flight from the U.S. to Europe, you’ll pay significantly lower surcharges. While the flight will cost you more Virgin points, it’s likely to be far fewer points than Delta SkyMiles charges its own members for the exact same flight.
Choice Privileges has well-located properties in Europe and Japan for 12,000 points or less per night. Choice points can also provide great value in the U.S. For example, some solid-value Choice Hotels are near national parks and in large cities.
Remember, transfers are irreversible, so it’s important to double-check airline and hotel availability before proceeding.
BEN SMITHSON/THE POINTS GUY
How do I earn Wells Fargo points?
You can earn Wells Fargo points from the following credit cards.
Wells Fargo Autograph Journey Card
THE POINTS GUY
Current welcome bonus: Earn 60,000 bonus points after spending $4,000 on purchases in the first three months from account opening. This card comes with a $50 annual statement credit for airfare purchases (a $50 minimum applies) and valuable earnings rates on travel and dining purchases.
Annual fee: $95.
Earning rates:
5 points per dollar spent at hotels
4 points per dollar spent on airline purchases
3 points per dollar spent on other travel and restaurant purchases
1 point per dollar spent on other purchases
Some other cards require travel to be booked through the card provider’s travel portal to earn bonus points. With the Wells Fargo Autograph Journey Card, you’ll earn bonus points for booking directly with the airline or hotel, meaning you’ll never miss out on earning points and utilizing elite status benefits.
Current welcome bonus: Earn 20,000 bonus points after spending $1,000 on purchases in the first three months from account opening.
Annual fee: $0.
Earning rates:
3 points per dollar spent on restaurant purchases (including takeout, catering and food delivery services)
3 points per dollar spent on travel (including airfare, hotels, car rentals and cruises)
3 points per dollar spent at gas stations and electric vehicle charging stations
3 points per dollar spent on transit, eligible streaming services and phone plans
1 point per dollar spent on other purchases
Plus, you’ll enjoy up to $600 in cellular telephone protection against damage or theft when you pay your monthly bill with the card (subject to a $25 deductible).
The Wells Fargo transfer partner list may be small, but there are some excellent redemption options. Additionally, the ability to transfer points in any amount provides valuable flexibility that other credit card currencies lack.
We hope this transfer partner list will continue to grow and that the product evolves.
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