New Year’s Resolutions and learn how to sleep better

Last updated on October 11th, 2024 at 12:01 pm

Why is improving your sleep important?

Sleep affects every organ in your body and impacts your overall health and well-being. Without quality sleep, your immune system is affected, and you risk developing serious health conditions. Poor sleep hygiene (sleeping habits) puts you at a higher risk of heart disease, cancer, and depression (1).

When we sleep, our bodies go through a four-stage sleep cycle, which helps keep the brain and body alert and healthy. The cycle lasts 90-120 minutes and repeats until we wake up.

The average adult should get between seven to eight hours of sleep per night to function at their best. Lack of sleep impacts cognitive functioning, creativity, memory and performance (2).

Related article: 12 conditions which can cause sleep problems

So, what are the benefits of sleep?

• Reduces the risk of illness and strengthens immunity.
• Reduces stress levels.
• It helps to maintain a healthy weight and assists in weight loss when dieting.
• Improves your mental health and mood.
• Improves your heart health.
• Initiates the release of growth hormones in children and young adults.
• Increases concentration and ability to think clearly.
• Memory improvement, helping increase daily performance.

Techniques to sleep better at night

Sleep is essential in maintaining your physical and mental health.

Five resolutions to improve your sleep:

Resolution 1: Create a sleep schedule

Putting a sleep schedule in place sets your body up for a refreshing night’s sleep. Although adjusting may be difficult, your body will become accustomed to it in time. Try to avoid napping for longer than 20 minutes at a time, as this can make falling asleep harder and disturb your sleep schedule.

Resolution 2: Avoid stimulants

Quitting or limiting the amount of alcohol, nicotine and caffeine you put into your body can play a considerable part in achieving quality sleep.

Another stimulant is blue light from electronic devices, which tricks your mind into thinking it’s time to be awake. Avoiding exposure to this before bedtime can help achieve good-quality sleep.

Resolution 3: Read more books

Reading is one of the best ways to grow your mind and learn new information. Reading before you sleep helps to wind down, reduce stress and improve sleep quality (3).

Resolution 4: Change sleeping position

The position you sleep in can impact the quality and quantity of your sleep. Changing your sleeping position and using a comfortable pillow and supportive mattress can improve your sleep.

Related post: How your sleeping position affects your sleep

Resolution 5: Rule out a sleep disorder

Difficulty sleeping could be a sign of a sleep disorder. Obstructive Sleep Apnoea (OSA) is one of the most common sleep disorders, affecting millions worldwide.

OSA is when the upper airway is obstructed during sleep, causing breathing pauses that continuously interrupt sleep.

Symptoms of Sleep Apnoea

• Morning headaches
• Choking during sleep
• Moodiness and irritability
• Poor concentration
• Reduced sex drive
• Poor mental health
• Snoring
• Memory loss

Please take a look at our lifestyle changes article to help efficiently manage your OSA symptoms.

Please note: You are at a higher risk of OSA if you have diabetes and high blood pressure.

In-home sleep test

An In-Home Sleep Test is a quick way to find out if you suffer from OSA from the comfort of your own home.

If you are experiencing symptoms of Sleep Apnoea, make taking a sleep test your priority this year.

Success & Sleep

Sleep helps you function to the best of your abilities by allowing your mind and body to recharge.

In a 2016 interview, billionaire Amazon CEO Jeff Bezos said, “Eight hours of sleep makes a big difference for me, and I try hard to prioritise that. For me, that’s the needed amount to feel energised and excited. As a senior executive, you get paid to make a small number of high-quality decisions. Your job is not to make thousands of decisions every day. Is it really worth it if the quality of those decisions might be lower because you’re tired or grouchy?” (4).

Research shows that sleep deprivation impairs decision-making (5). Teamwork and communication are essential factors in developing within the working environment, and this isn’t easy to achieve without sufficient sleep. Moodiness and frustration from lack of sleep can make your working environment challenging, preventing growth and increasing stress.

Achieving your New Year’s goals and how to sleep better

Make this year all about quality sleep to achieve all your goals. Good sleep hygiene has countless benefits for your overall health and will help you stick to your resolutions.

No matter your New Year’s Resolution, it can only be accomplished by gaining sufficient sleep.

Contact us for sleep test advice and guidance.

REFERENCES

1. Michael R. Irwin (2015) Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective. Available at: https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-010213-115205. (Accessed: November 7, 2022).
2. Paula Alhola (2007) Sleep deprivation: Impact on cognitive performance.Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/. (Accessed: November 7, 2022).
3. Sleep Advisor (2022) Reading Before Bed – 8 Common Benefits for Your Health and Sleep. Available at: https://www.sleepadvisor.org/reading-before-bed/. (Accessed: November 7, 2022).
4. Taylor Leamey (2021) Why Sleep is Important According To Jeff Bezos. Available at: https://myslumberyard.com/sleep/why-sleep-is-important-according-to-jeff-bezos/. (Accessed: November 7, 2022).
5. Paul Whitney (2015) Total Sleep Deprivation Impairs Decision Making that Requires Updating Based on Feedback. Available at: https://academic.oup.com/sleep/article/38/5/745/2416953. (Accessed: November 7, 2022).