Recall the time last year, when you made your New Years’ resolutions. Are you still talking to yourself about your New Year’s resolutions?
You looked into the mirror and decided that 2018 was the year to fulfill your goals. Morning workouts Making dinners at home. Networking lunches. It was a pep talk worthy of General Patton, Gloria Steinem, and Knute Rockne.
You began out like a firecracker. You then smoldered on until Valentine’s Day. (Cue the terrible trombone sound effect. We’ve all been there.
You can make 2019 your year! How you sleep is the key.
Poor sleep is the reason 54% of New Year’s resolutions are abandoned within six months. According to the National Center for Biotechnology Information (NCBI), sleep can influence self-control. This allows us to resist the temptations and work towards longer-term goals.
Kelly McGonigal (Stanford University Health Psychology) states that when we are under chronic stress, it is harder to find our willpower. Sleep deprivation is a type of chronic stress that affects the brain’s ability to use energy. A step towards more quality sleep can help you to be more self-controlled.
We’ve put together 19 resolutions to help you get motivated for better sleep in 2019. These tips from the Better Sleep Council will help you make your resolutions stick.
Resolve to Establish Good Sleep Habits
- Learn why sleep is so essential Before you make any resolutions to improve your sleep, take a moment to understand why sleep matters for your body as well as your emotions. It’s important for more than just keeping your New Year’s resolutions.
- Make time to get at least 7 hours of sleep each night. This is the minimum amount of sleep you need to get quality rest. You can block out time on your calendar to know when you should go to bed.
- Get your family involved. It helps to stick with a plan when you have help. If everyone in the household has the same goal, it will be easier to focus on getting better sleep.
- Be consistent: Try to keep the same sleeping schedule on weekends and weekdays. This will allow you to fall asleep faster each night and wake up quicker the next day.
- Stop Netflix binging: It’s 2 a.m. You’ve just watched weeks’ worth of some housewives-karaoke-competition reality show. We’ll get to the point. Before you get on the couch, limit how many episodes you will watch in a single night.
- Don’t hit the snooze key: Since your brain can be in a sleep-wake mode, you may feel more tired the next day.
- Create an enjoyable routine. Sleep should be a requirement. It can also be a joy. Find the best way to relax. A warm bath, relaxing music, or meditation are all good options.
Get Your Bedroom Ready
- Dispose of electronics. It is forbidden to use electronics for at least an hour before going to bed. You may find yourself twirling and spinning from the stimulation blue LED that is available on your TV, phone, or computer screens.
- Send your pets packing: You love your dog. He is a horrible sleep companion because of his snoring, rustling, and other behaviors. You can invite your pet into your bedroom, but not into your bed.
- Get rid of all the clutter. Make your bedroom a place you can sleep in. It’s okay to have sex. It should be relaxing and sparse. Use soothing wall colors. If possible, avoid making your bedroom double-duty.
- Your mattress will gradually wear down. A new mattress will be a benefit if your current one is lumpy, sagging, or older than 7 years.
- Take the Better BedQuiz(TM). How do you choose the best mattress for your sleep? Before you shop, take our Better Bed Question. This guide covers all aspects of buying a bed.
- Make sure to update your pillows. Pillows are more susceptible to wear than mattresses. Get a better night’s sleep by replacing your flat pillows.
- Make your mattress more comfortable with a mattress pad
- Cooldown: Studies have shown that our sleep quality is best when the temperature in our bedroom is between 60 and 67 degrees F. You can program your thermostat to lower this temperature overnight.
Make a Resolution to Spend Your Day in the Right Way
- Take a nap. A short nap can help you recharge. You should not nap for more than 40 minutes. This can disrupt your sleep schedule.
- Exercise Daily Vigorous exercise at least 2 hours before bed can help reduce insomnia and promote sound sleep. It’s like multitasking. It will help you to lose weight.
- Avoid caffeine, alcohol, and heavy meals later in the day. These can make it hard to fall asleep and may cause acid reflux or frequent trips to the toilet.
- Talk to your doctor. Sleep disorders such as snoring and sleep apnea may prevent you from getting restful sleep. These disorders may lead to more serious health problems. Find treatment and get diagnosed.
All of us at Better Sleep Council wish you a prosperous, happy, and healthy new year. Good night!