Setting a Sleep Routine for the New Year: Why Quality Sleep Should Be Your First Resolution

Getting a good night's sleep is one of those habits we know we should be doing, but it's often the first thing to go when our schedules get busy. High-quality sleep can improve your mood and boost your energy levels while having real health benefits like weight loss and immune health.

If you want to be healthier in the new year, a high-quality sleep routine is important. Here are simple, actionable tips on how to achieve it.

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What Makes a Healthy Sleep Cycle?

There is actually a science to creating a healthy sleep routine and a sleep cycle that allows you to feel rested. There are two main sleep cycles: Non-Rapid Eye Movement (NREM) sleep, including light and deep sleep stages, and Rapid Eye Movement (REM) sleep, when dreaming occurs. Each sleep cycle can last 90 to 120 minutes, and most people get multiple cycles per night, completing about 4 to 6 to feel rested.^{1, 2}

A healthy sleep cycle looks like this: the body relaxes, your heart rate slows, and brain activity decreases. Then, falling into deep sleep, this is where the real magic happens during the night. As we sleep deeply, the body repairs muscles and strengthens the immune system. Then, we fall into REM sleep after about 90 minutes. REM sleep is often associated with dreaming and increased brain activity, which is an essential part of sleep for memory consolidation and cognitive function.^1,2

Tips for Improving Your Sleep Quality

If you are asleep, it can feel like you don't have much control over getting better sleep. But there are some things you can do every day to wind down, create a healthy sleep routine, and improve your sleep quality.³

• Create a Consistent Nighttime Routine: Our internal clock, which regulates our sleep patterns and is also called our circadian rhythm, depends on a consistent bedtime routine to signal to our brain that it's time to wind down. Try to go to bed at the same time each day and wake up around the same time most days. Even on the weekends, if you can do this, you'll regulate your internal clock.
• Make Your Bedroom a Calm Environment: Consider your bedroom your sleep sanctuary. Keep it calm, quiet, dark, and cool. If you need to relax, consider getting blackout curtains or a white noise machine. Make sure your mattress, pillows, and bedding create a cozy environment for you to sleep in.
• Be Mindful of Caffeine and Alcohol: Caffeine can keep you up if you drink it too late in the day, and alcohol can interfere with sleep if over-consumed right before bed. Try to limit your caffeine intake after noon and avoid alcohol close to bedtime.
• Manage Your Mind Before Bed: Most people who can't fall asleep complain of a racing mind. Practice mindfulness techniques like journaling, meditation, or breathing exercises to quiet your thoughts and reduce stress before bedtime. 
• Adequate Total Sleep Time: Quality is just as important as quantity, and most adults need 7 to 9 hours of sleep a night to complete their sleep cycle and feel rested.

<div class="pro-tip"><strong>Also Read: </strong><a href=sleeping-after-eating>Is It Bad to Sleep Right After Eating? Food and Sleep Link</a></a>.</div>

23 Habits for Better Sleep

1. Limit Screen Time: Screens prevent our body from naturally winding down at the end of the day. Reduce your screen exposure 30 minutes before bed to minimize blue light/
2. Set Your Bedtime: Establish a consistent bedtime to regulate your circadian rhythm.
3. Have a Snack: A light snack at night, such as a banana and peanut butter or yogurt, can prevent you from getting too hungry and disrupting sleep in the middle of the night.
4. Sip on Tea: Herbal tea, like chamomile or peppermint, may help you relax at night before bed.
5. Stretch or Breathe Before Bed: Try stretching or breathing exercises to release tension and start relaxing when you're ready to wind down.
6. Take a Bath: A warm bath lowers your body temperature after cooling down, signaling that it's time to go to sleep. Plus, the soothing ambiance may help you relax. 
7. Listen to Music: Calming music can help create a soothing environment and prepare you for sleep.
8. Read a Book: Choose something relaxing to read without overstimulating your mind before bed.
9. Journal: Get your thoughts out by creating your to-do list or journaling to clear your mind and ease bedtime anxiety.
10. Tidy Your Room: A clean, clutter-free space can help create a calm sleep space.
11. Drop the Temperature: Keep your bedroom cool for an optimal sleep environment  (around 60–67°F).
12. Limit Alcohol: While it may help you fall asleep, alcohol won't help your sleep quality overall.
13. Cut the Lights: Turn off the overhead lights and use warm-toned lightbulbs in your lamps.
14. Try Meditation: A few minutes of mindfulness or guided meditation can quiet your mind before bed.
15. Reduce Caffeine: Avoid caffeine in the afternoon to prevent staying up too late.
16. Try a Sleep Mask. In addition to keeping your bedroom dark, a sleep mask can block out light and standardize your sleeping environment.
17. Consider Mouth Tape: Mouth tape may help you breathe correctly through your nose, improving your sleep quality and feelings of restfulness.
18. Check for Snoring: Consider getting a sleep study to evaluate sleep apnea if you snore.
19. Find Soothing Activities: To unwind at night, try a calming hobby, such as knitting, coloring, or puzzles.
20. Light a Candle: Light a candle with calming tones like lavender to relax.
21. Exercise Regularly: Physical activity during the day can promote deeper, more restful sleep at night.
22. Consider a Weighted Blanket: The light pressure of a weighted blanket can reduce anxiety and promote relaxation.
23. Get Support: Long-term sleep issues can be serious health concerns. If they persist, consult a healthcare provider or sleep specialist.

Healthcare Experts for Better Sleep

Depending on your sleep concerns, you might need one or multiple providers to improve your sleep quality.

• Primary Care Physician: If you don't know where to begin, schedule a consult with your primary care physician to evaluate your sleep and concerns. They can advise you on safely using sleeping aids or medication and refer you to specialists.
• Sleep Specialist: A sleep specialist is a doctor who diagnoses and treats sleep disorders, such as insomnia and sleep apnea.
• Pulmonologist: Another physician specializing in breathing-related sleep disorders affecting the lungs or airway, like obstructive sleep apnea.
• Neurologist: A specialist who can address sleep problems related to the neurological system, such as narcolepsy or circadian rhythm disorders.
• Psychiatrist or Counselors: For support with mental health conditions, like anxiety or depression that may disrupt your sleep, a counselor can help.
• Registered Dietitian: If diet and exercise habits prevent you from getting better rest, a dietitian can help you improve your sleep quality.
• Respiratory Therapist: If you have been diagnosed with sleep apnea, a respiratory therapist can help you manage your CPAP device.

The Bottom Line

Remember that quality sleep is essential for your physical and mental health, and starting the new year with better sleep habits can change your life. Incorporate these tips into your routine to create an environment prioritizing more restorative sleep. If you feel overwhelmed with where to begin, consider getting support from your primary care provider or a specialist.

<div class="pro-tip"><strong>Learn More: </strong><a href=low-blood-sugar-during-sleep>Low Blood Sugar During Sleep: Learn About Nocturnal Hypoglycemia</a>.</div>