Many people use the new year as an opportunity and motivation to improve their lives in a variety of ways. Making small or big changes to your habits and lifestyle can significantly improve your life in a range of ways. A sometimes overlooked, but essential part of everyone’s life that can usually use improvement is sleep.
We depend on sleep for a healthy body, and a sound mind. Getting quality sleep every night, has many benefits, including helping us to build a routine, and waking up feeling energized, and ready to face the day. Poor quality sleep, on the other hand, leaves us feeling sleepy and groggy, and it can make our lives harder and less healthy.
If you’re someone that is looking to get better sleep in 2023, then read on to learn some new year’s resolutions to help you sleep, and feel better in the new year.
Establish a Consistent Sleep Schedule
One of the best New Year's resolutions you can make for 2023 is to establish a consistent sleep schedule. Getting into the habit of going to bed and waking up at the same time each day helps the body’s natural circadian rhythm to regulate itself. This allows the body to get into a rhythm of sleeping and waking at the same times, which can help you get a better quality of sleep.
Once you establish a consistent sleep schedule, you likely find you won’t only sleep better, but you’ll have an easier time falling asleep, and waking up at the right time each day.
Limit Exposure to Blue Light
Another New Year’s resolution that can help you sleep better in 2023 is to limit your exposure to blue light. Blue light is emitted from electronic devices, such as smartphones, tablets, and televisions, and can disrupt the body’s circadian rhythm, and keep you up late, preventing you from sleeping. Try to limit the use of electronic devices at least two hours before bed, and use dimmer lights in the evening to help your body relax, and prepare for sleep.
Exercise Regularly
Making exercise a part of your regular routine can have a positive impact on sleep quality, and overall mental and physical health. Regular exercise can help you to reduce stress, and make your body more willing to rest at night, which can improve sleep quality, and make sleeping easier. It can also help to reduce feelings of anxiety, which can make it easier to fall asleep.
Start by aiming for 30 minutes of exercise at least 3-4 times per week, and gradually increase the intensity and duration as you become more comfortable. Exercise can be a powerful tool, not only for sleep, but your overall health. But, always talk to your doctor before beginning a new exercise program, and give yourself enough time between exercising and going to bed.
Lose Weight
If you are overweight or obese, making a resolution to lose a few inches of fat can help you to sleep better in 2023. Losing weight can reduce the risk of developing cardiovascular disease, high blood pressure, and elevated blood sugar, all of which pose serious physical health problems. Start by making small changes to your diet and exercise routine, and aim to lose a few pounds a month. You may find that if you lose weight, you’ll also sleep better at night, too.
Talk to a Sleep Specialist
If you’re having trouble sleeping, it may be time to talk to a sleep specialist. A sleep specialist can help to diagnose and treat sleep disorders, such as insomnia and sleep apnea. They can also recommend lifestyle changes and sleep medicine that can help to improve sleep quality. Whenever dealing with physical and mental health problems in life, it never hurts to see an expert. Plus, you may discover that your sleeping problems can be fixed by simple changes, or taking sleep medicine before bed.
Create a Sleep-Friendly Environment
Creating a sleep-friendly environment can help to improve sleep quality drastically. Make sure your bedroom is cool, dark, and quiet in order to promote optimal sleep and rest. Use blackout curtains to block out any artificial or natural light from outside, and consider using a white noise machine noise from outside your bedroom, if your partner snores through the night. You should also avoid using electronic devices at least two hours before bed, as the blue light can disrupt your sleep.
Get Enough Sleep
One of the most important New Year's resolutions you can make for 2023 is to get enough sleep. Aim for at least 8 hours of sleep per night. While sleep duration isn’t everything, getting more sleep is a great way to start, especially for people who get too little sleep per night.
If you have trouble staying asleep for 8 hours, try staying in bed for 8 hours each night for at least a week, anyway. This will help you to build a routine, and you may start drifting back to sleep as your body and mind get used to having a full 8 hours in bed.
Use Sleep Aids
Using sleep aids like over-the-counter sleep medicine can also help to improve sleep quality, and help you fall asleep faster at night. There are many over-the-counter sleep aids available, such as melatonin supplements, which can help to regulate the body’s natural circadian rhythm. Valerian root also makes you sleepy, and sleep deeper. You can also try relaxation techniques, such as yoga and meditation, to help you relax before bed, or use sleep apps.
Take a Short Nap Once a Day
Sleep experts have differing opinions on napping. Some believe naps alter the normal sleep and wake cycle, while other think naps can also help to improve sleep quality. Taking a short nap during the day can help to refresh the body and mind, and can help to make up for any lost sleep, especially for people who have trouble getting a full 8 hours at night.
Aim for a 20-30 minute nap, as any longer can interfere with your natural sleep cycle, and make it difficult to fall asleep at night. But if you do find naps make it more difficult for you to fall asleep quickly, then try avoiding napping to see if that activity is the culprit.
Set Realistic Goals
When making New Year's resolutions, it’s important to set realistic goals. Don’t try to make too many changes at once, as this can lead to burnout. Start by making small, attainable goals, such as going to bed 30 minutes earlier, or getting up 30 minutes earlier. As you become more comfortable, you can gradually increase the difficulty of the goals with each passing week.
Reduce Stress
Reducing stress is also important for improving sleep quality. Stress can interfere with the body’s natural circadian rhythm, and can make it more difficult to fall asleep, stay asleep, and maintain a relaxed mood. Try to set aside time each day for relaxation, such as reading a book, or taking a walk.
Also, if you have hobbies that you don’t usually have time for, try setting aside time to do so. Other activities that help to reduce stress include yoga, meditation, Tai Chi, taking a warm bath, joining a book club, and listening to music.
Take Care of Your Mental Health
Taking care of your mental health is also important for improving sleep quality. Mental health disorders, such as depression and anxiety, can interfere with sleep quality. If you are feeling anxious or depressed, it’s important to talk to a mental health professional, who can help you find ways to cope with your symptoms.
Eat Healthy Foods Every Day
Eating healthy foods can also help to improve sleep quality. Eating a balanced diet can help to reduce stress, and increase energy levels, which can make it easier to fall asleep and stay asleep. Try to limit your intake of processed foods, and focus on eating a diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid foods that will cause your blood sugar to spike.
Drink Less Caffeine
Drinking less caffeine can also have an impact positively on sleep quality. Caffeine is a stimulant that can interfere with the body’s natural sleep cycle, and should be avoided in the hours leading up to bedtime. Try to limit your caffeine intake to one cup of coffee per day, and avoid drinking it after noon.
Cut Back or Cut Down Alcohol Consumption
Alcohol can also interfere with sleep quality. It may make it easier to fall asleep, but can lead to fragmented sleep, and reduce the amount of deep sleep you get. Try to avoid drinking alcohol in the hours leading up to bedtime, as this can make it more difficult to fall asleep and stay asleep.
If it’s been a long time since you’ve taken a break from alcohol, try cutting it out completely. Cutting alcohol out will improve your sleep, and may improve your life as a whole as a result. When you abstain from alcohol, you may find that you wake up feeling refreshed, rather than tired and fatigued. However, if you are an alcoholic, you should see a medical professional first, as cutting out alcohol cold turkey can lead to serious withdrawal symptoms, including death.
Replace Your Old or Worn Mattress
One easy resolution that just about anyone can do is to replace their old or worn mattress with a new mattress. Not only do old mattresses lose support and develop lumps, but many mattresses don’t provide the comfort or support that the mattress owner requires to get a good night’s sleep.
At Latex For Less, we provide high-quality, natural, and eco-friendly latex mattresses that are affordable. All of our mattresses are made from all-natural latex that provides superior support and comfort, and is environmentally conscious.
We have three mattresses with options for different mattress sizes and firmness levels, so every type of sleeper can find the perfect mattress for them. We offer the 2-Sided Natural Latex Mattress, which contains two firmness levels in one mattress, the Organic Latex Mattress, which is made from natural and organic latex, and the Hybrid Latex Mattress, which combines a natural latex top layer with a fabric-encased coil core to provide optimal bounce, support, and comfort.
Takeaway
Getting better sleep is one of the most popular New Year's resolutions for 2023. Quality sleep is essential for physical and mental health, and making a few simple changes can have a positive impact on sleep quality. Establishing a consistent sleep schedule, limiting exposure to blue light, exercising regularly, losing weight, and talking to a sleep medicine specialist are all resolutions that can help you to sleep better in 2023. Start today, and make sleep a priority for 2023 and beyond.
