Yes, it’s that dreaded time of year again. The time when all of your friends and coworkers brag about their resolutions to work out, eat healthier, volunteer more, stress less, save more money… The list goes on.
We all know that gyms experience a major increase in membership sales the first few weeks of the year, only to find that their buildings are empty again by March.
We’ve all seen someone swear off caffeine on January 1st, only to be drowning in energy drinks and coffee by February.
Why do we lose steam so soon in the year? How do we stay motivated after the initial excitement of the new year fades?
The One Resolution You Absolutely Must Set
The answer is actually a lot simpler than you think.
We’re not talking the 4 hours you get per night before chugging gallons of coffee on the way to work. We’re talking deep, restful, peaceful, beautiful slumber.
Getting full, restful nights of sleep improves your well-being and boosts energy levels naturally. This will allow you to keep the momentum going on your resolutions far past March!
Whether your resolution is to work out more, be kinder, or finally start your dream business, the foundation of success is healthy sleep.
New Year, New You
Setting sleep goals is the best way to work up to a better night’s sleep. You’ll want to start slow, setting your bedtime earlier by 10 or 15 minutes per night and waking up 10 or 15 minutes earlier until you reach your desired times.
You might feel groggy the first few days, but once your body gets adjusted, you’ll feel so much better and ready to tackle the world!
Practicing healthy sleep habits is called “sleep hygiene.” (1) Here are some goals to help you achieve all those resolutions.
Take 20-30 minute daytime naps when needed
Exercise regularly, but avoid strenuous activity right before bed
Ditch caffeine, nicotine, alcohol, and avoid rich, fatty, and spicy foods before bed
Get enough natural light exposure in the daytime to tap into your natural sleep-wake cycle
Keep your bedroom dark, quiet, and cool, and have a calming bedtime routine an hour before sleep
Routine, Routine, Routine!
Both children and adults thrive from routine in their lives (2). Setting night and morning routines will drastically help you achieve restful nights and pleasant mornings.
A night routine will help tell your body that it’s time to get ready for bed, helping you fall asleep (and stay asleep) faster and easier. A morning routine will tell your body that it’s time to wake up and get ready for the day ahead.
Since your body does not understand what weekends are, it is important to set a sleep schedule that you will feel good following, even on a lazy Sunday morning.
It might feel good to stay out until 3 a.m. on Saturday and sleep until noon on Sunday, but your Monday morning will be miserable. By following a routine 7 days a week, you’ll feel more balanced.
A fun way to stick to your routine is by using a sleep tracker. These gadgets can track how long you sleep, how much you toss and turn, sleep cycle patterns, heart rate, breathing, snoring, and more.
Some sleep trackers are wearable, while others can be placed on or under your mattress. There are also several sleep tracking apps you can purchase for your smartphone.
The trackers collect, store, and analyze your data. Some even give you personalized tips on how to improve your sleep health.
Resolutions, Routine, Rejoice.
Now you know the secret to keeping your New Year’s Resolutions. So while your coworkers sigh at their unused gym membership charging their account every month, you can send them this article and feel good about keeping true to your goals.
Setting a healthy sleep schedule (and following it!) is the foundation for all other successes in life. Most people lose their New Year’s resolution motivation because they simply do not have the energy.
By following these sleep hygiene tips and setting your own routine, you will wake up every day feeling refreshed, strong, healthy, motivated, and ready to crush the year ahead.
Disclaimer: The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.
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