Heading into another year, many of us will jump at the chance for a fresh start with new healthy habits. We’ve made our commitments and even envisioned life with our New Year’s routines. However, while roughly 90% of people set goals for the new year, only 48% will see success or follow through.^ We all want to exceed our own expectations, but creating new habits can feel exhausting and overwhelming.

Consider starting with the foundation of your health: sleep. While it may seem like a simple concept, poor sleep could be holding you back from the new you in the new year. Although everyone’s habits look different, there are a few ways to ensure your level of rest aligns with your ambitions.

If you need to sleep more this year...

You’ve realized your resolutions fall short because you’re always so tired. We get it — attempting new habits without enough rest is practically impossible. Pay back your personal sleep debt by setting the right actions in place.

• Make a list or leave notes for yourself. Written reminders can make a significant difference when posted in plain sight. Give yourself constant refresher on what you need to accomplish and how more sleep will help.
  
  
• Create a wind-down routine. Once you’ve convinced yourself that yes, more sleep is essential, implement methods to decompress at night. You’ll find yourself more prone to tossing, turning, and lying for hours when forcing your body to relax. Instead, introduce practices that promote relaxation — enjoy a cup of chamomile tea, engage in some light yoga, or treat yourself to a luxurious skincare routine. Use this time as something you look forward to!
  
  
• Tire yourself out — in a good way. Since this is the new year, try exercising early in the day or incorporating a new form of movement. Moving your body not only tires you out but helps to reduce stress levels and increase endorphins. Less stress and more movement may help you gain back those sleepy hours.

If you’re trying to go to bed earlier this year...

Lying down at a reasonable time is another pillar of quality rest. Determining your best sleep time may require trial and error, but consistency is key.

• Set your goal. Ask yourself what time you want to fall asleep, then estimate how long that might take you. This could depend on the day, your level of activity, and even your stress levels. Weigh these factors when attempting a new schedule to see how you might respond. Additionally, make sure your goal is realistic.

• Move your bedtime up each week. Do not expect to fall asleep early right away — creating a new sleep schedule requires effort and adjustment. Climb in bed 5-10 minutes earlier than usual and adjust weekly. Be consistent to create easy adaptability.

• Set your evenings up for success. Ensure you create a relaxing environment for reducing stress levels, including dimming your lights. A recent study found that test subjects who adjusted the lighting in their home 4 hours before bed resulted in earlier sleep times.  Warm lighting allowed subjects to feel sleepier before bed as opposed to bright light exposure.* Preparing for the next day can further help put your mind at ease before lying down. Set out your clothes, prep your meals, and make sure you’re ready to face the next day with ease.

If you’re trying to wake up earlier this year...

This is possibly the hardest part. Although mostly dependent on the night before and the quality of your rest, there are some additional hacks for an easier morning wake-up.

• Have something to look forward to in the morning. Giving yourself a reason to jump out of bed can be a subtle yet effective method for waking up. Whether it’s your favorite cup of coffee or plans for the day ahead, find a bit of excitement each morning.

• Realistically set your alarm. You might have to edit your wake-up time depending on how well you slept the night before, but don’t let this become a pattern! Move the time back each week as you adjust to your new schedule. Repetition will allow you to become acclimated as new habits fall into place.

• Remember that it's not an easy commitment. Remind yourself why you want to wake up earlier each day by setting your intentions in the evening. Play around with different methods such as sunrise lights, softer or louder alarms, adjusting the thermostat, switching out your bedding, and more. Don’t forget to go easy on yourself. New routines take time, but quality sleep is worth the effort!

^ : Sleepfoundation.org

*: National Library of Medicine