Prioritize Sleep This New Year: Experts Say It’s Key to Achieving Your Goals
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Prioritizing sleep is arguably the single most impactful resolution you can make for the new year, bolstering both personal wellbeing and professional success. After all, a well-rested mind and body are foundational to resilience and achieving any aspiration, whether related to health, career, or personal growth.
A sleep and circadian rhythm specialist at The London General Practice explains, “I always compare sleep to the foundation of a house, not just a wall. And that is because your physical and mental health, your performance, your ability to deal with stress, they all depend on sleep.” This expert emphasizes that even the most carefully planned diet will be less effective if sleep quality is compromised, as the body struggles to utilize nutrients properly. In essence, a good night’s sleep benefits nearly every aspect of life. Furthermore, the specialist notes, “Sleep, and in particular deep sleep, are helpful for consolidating intentions and for realising them.”
Understanding Your Individual Sleep Needs
Just as with any goal, a successful “sleep reset” requires personalization. The ideal bedtime and wake time aren’t universal; they depend on individual lifestyles, jobs, health conditions, and family dynamics. Whether someone identifies as a “night owl” or an “early bird” is a factor, but understanding personal sleep requirements is paramount.
“Find out what your sleep needs are – how much sleep you need and at what time. We all have our personal sleep window, during which we will get the most efficient sleep,” the specialist advises.
The Power of ‘Why’
Motivation is crucial. Reflecting on the benefits of improved sleep – how it enhances daily life and overall wellbeing – can significantly increase success. Motivation experts consistently highlight the importance of intentionality in goal setting, noting that we are more likely to succeed when pursuing goals that genuinely resonate with us. This principle applies equally to sleep. Taking the time to list the specific advantages of prioritizing sleep can provide a powerful incentive.
Focus on What You Can Control
Perfection is unattainable, especially when it comes to sleep. It’s normal to experience brief awakenings during the night, and consistent eight-hour sleep isn’t always realistic. Rather than fixating on these unavoidable disruptions, the specialist suggests focusing on controllable factors.
“If you’re struggling to keep a consistent bedtime, explore why you struggle. Are there things that are in your control that you could perhaps tweak? Are you going to bed too early or too late? What do you do in the evening, binge-watching or mindlessly and endlessly scrolling through social media? Is it a busy mind? Are work demands too high?”
The specialist acknowledges the unique challenges faced by parents, particularly mothers, who often juggle multiple responsibilities. “Many parents and mums in particular juggle childcare, chores and job demands – and yes, having the feeling that there aren’t enough hours in the day to do it all is real,” she adds. “They are many different things that can get in the way of a consistent bedtime, rather than demonising any of them, let’s see why it happens and also what small changes could be made.”
Daytime Habits Impact Nighttime Rest
Sleep isn’t solely determined by bedtime routines. Daytime habits significantly influence sleep quality. Stress and excessive caffeine consumption, for example, can hinder restful sleep.
“You start preparing for your sleep the moment you wake up,” the specialist explains. “So everything you do/don’t do, eat, drink, light exposure can have an effect. Including doing too much – work, exercise, projects. While we call ourselves human beings, human doing might be more apt.”
Prioritizing relaxation and incorporating “wind-down” time into the evening routine can facilitate a smoother transition to sleep. Taking regular breaks throughout the day can also be beneficial, reminding the body and mind that rest is essential, not a luxury.
Embrace Patience and Small Steps
Progress isn’t always linear. Even achieving sleep reset goals 50% of the time is a worthwhile accomplishment. Patience and self-compassion are key.
“Humans are biological organisms, they are not machines or computers where you can code a new programme, press start and then it plays,” the specialist emphasizes. “Make a step at a time, small steps are easier to do and maintain than big ones! But most importantly, do not set expectations – rather intentions.”
