It’s officially the season of New Year’s resolutions. Most people set goals for losing weight, getting a promotion or maybe even writing a book in the year ahead. But I think you should set a few 2025 resolutions to improve your sleep.
Everything in our lives is tied to how well we sleep at night. From our ability to concentrate at work to how our doctor’s visits go, sleep plays a part in it. Sleep deprivation also inhibits our ability to lose weight. So, if you think about it, focusing on your sleep in the new year is an effective way to ensure all your other resolutions come true. We all want to sleep better. Now’s the time to actually follow through on it.
Below, you’ll find my top recommendations for small New Year’s sleep resolutions that will have a tangible impact on your health and happiness in 2025.
For more on sleep, see why you need more sleep in the winter and how to take a nap like a pro.
- Stick to your bedtime routine
The average adult needs between 7 to 9 hours of sleep each night. Some need more, while others need less. Still, it’s a good goalpost to try to shoot for.Â
Getting a good night’s sleep isn’t as easy as deciding you want to sleep well. It can take a little effort to make sure you’re in the best situation to sleep. That can include adjusting your thermostat or adding blackout curtains to your bedroom.Â
It also includes a bedtime routine. This is one of the most important and simple things you can do to prepare yourself for sleep at night. Our bodies crave routine. That’s why it can be so hard to sleep when traveling or during a busy week; you’re out of sync with your normal habits. If you can establish a bedtime routine that you do each night, you’ll notice that you naturally start to feel tired as you progress through it.
For example, each night, I follow the same set of steps to get ready for bed. First, I turn off the lights downstairs and head up to bed. Then I turn on my bedroom lamp (not my overhead light) and head to the bathroom to brush my teeth. Then, I moisturize. Then I crawl into bed with a book, and I’m asleep within 15 minutes most nights. It’s gotten to the point where reading is so entrenched in my sleep routine that if I try to stay up late and watch a movie with subtitles, I often fall asleep. Reading puts me to sleep.
Your routine could be anything. Like taking a warm shower or listening to music as you drift off. Whatever it is, choose something that you can stick to over time.
Quick tips to make sticking to this resolution more realistic:Â
- Set alarms on your phone so you don’t lose track of time.
- Add relaxing activities that help you destress and relax into sleep.
- Make it a ritual that you do every night. Before long, it will become a habit that you don’t think about following.
2. Set a bedtime and wake time
A big part of the bedtime routine I mentioned is a set sleep and wake time. It might be hard to hear, but all the times your parents nagged you about going to bed on time actually served a greater purpose. A consistent schedule is essential for quality sleep.
Our sleep is based on our circadian rhythm, or the natural sleep-wake cycle in the body, which largely depends on the hormone melatonin. When the sun goes down, our brains are naturally flooded with melatonin, so we get tired. Then, as the sun rises and we’re exposed to light, melatonin is cut off, and we wake up. That’s how it’s supposed to work, though things like screens and blackout curtains can mess up the natural process.
Choosing a reasonable bedtime (that allows 7 to 9 hours of sleep) and sticking to it can help your body establish a routine. You’ll notice you naturally get tired around the same time each night and might even wake up before your alarm.
Quick tips to make sticking to this resolution more realistic:Â
- When you get in bed, you should be focused on sleeping. Put away your phone to avoid distractions.
- Abide by your bedtime, even on the weekends.
- Try a sunrise alarm clock if you don’t want a traditional option.
- Add melatonin or a natural sleep aid to help.
3. Try to manage your stress
Your stress levels will influence the type of sleep you get at night. Getting bad sleep while you’re stressed can make matters worse because it’s harder to regulate emotions while sleep-deprived. It can become a vicious cycle if you let it. That’s why managing your stress before bed is one of the best sleep-related resolutions you can make.Â
Read more: 6 Ways Your Sleep Habits Can Sabotage Your Happiness
Combating stress can look different for everyone. For some, listening to music while winding down before bed can do wonders, while others might find that journaling before bed does the trick. Some might even need to seek professional help to get their stress levels. The first step to lowering your stress for better sleep is acknowledging that you’re experiencing it.
The cognitive shuffling method has recently become popular on TikTok for reducing nighttime anxiety. This hack is a cognitive behavioral therapy tool that helps you relax by disrupting your anxious thought patterns by focusing on words, images or phases. It’s essentially a forced distraction that helps you ease into restful sleep.
Read more: Your Guide to the Cognitive Shuffling Method for Anxiety
Whatever you choose to manage your stress is a step in the right direction to getting better sleep.
Quick tips to make sticking to this resolution more realistic:Â
4. Cut down on caffeine
Besides the taste, many of us rely on caffeine to make it through the day as a Band-Aid for a poor night’s sleep. Drinking too much late in the day can compromise your ability to sleep at night, furthering your dependence on caffeine. Caffeine survives in the body from 5 to 7 hours, meaning the effects of caffeine linger in the body hours after you get the initial uptick in energy. This is why you might not realize it impacts your sleep. Studies have found that caffeine before bed can decrease stages three and four of sleep, two of the most restorative stages.
A good resolution for the new year is to cut down on the extra cups of coffee later in the day. Experts recommend having your last cup of coffee around noon or 8 hours before sleep. However, it depends on how your body responds to caffeine, so the exact time will vary.
Quick tips to make sticking to this resolution more realistic:Â
- Slowly cut back over a few weeks on your caffeine intake.
- Pay attention to how much caffeine you’re getting.
- Supplement with water.
- Switch to caffeine-free tea or decaf in the afternoon.
5. Say goodbye to late-night snacks
There’s nothing wrong with a late-night snack. Sometimes, it’s the perfect treat to finish our day. That said, indulging too many times can compromise your ability to sleep, especially if you reach for highly processed foods. Everything is okay in moderation, though you’re better off avoiding eating or drinking too close to bedtime. Generally, you should stop eating 2 to 3 hours before bed.
Some foods can upset your digestive system or cause heartburn, making it difficult to get comfortable at night. You can relieve heartburn at night by sleeping on your left side, which naturally angles the stomach to create an air pocket between the acid and the esophagus.Â
Drinking anything — water or alcohol — might be good at the moment, but in the middle of the night, it can backfire and wake you up at night. Whether you have to run to the bathroom or your body has metabolized the alcohol, it’s a safer bet to avoid it directly before bed so you can sleep soundly.
Quick tips to make sticking to this resolution more realistic:
- If you must snack, choose sleep-promoting foods like whole grains, milk, yogurt, nuts or fruit.
- Avoid sweets like candy, donuts and ice cream.
Many of us fall into the trap of planning elaborate resolutions that aren’t realistic for our lifestyle. Starting with sleep for 2025 may seem basic, but it’s one of the most effective ways to reach your goals in the new year.
sobat, pencinta slot! pernahkah mendengar semboyan “slot demo” Kalau? belum bersiaplah, cinta jatuh konsep sama slot demo ini. adalah slot mesin sering yang memberi win Yup. mesin-mesin, dibilang ini bisa sebagai andalannya tuk membawa pulang hasil. tapi gimana,
tekniknya sih nemuin raja lot tepat yang Santai? Bro and Sis bahas, kita santai aja di tempat ini Game
tergaco waktu sekarang hanya satu berada hanya di Indonesia pasti memberikan return terbesar Daftar
hanya di di:
Informasi mengenai KING SLOT, Segera Daftar Bersama king selot terbaik dan terpercaya no satu di Indonesia. Boleh mendaftar melalui sini king slot serta memberikan hasil kembali yang paling tinggi saat sekarang ini hanyalah KING SLOT atau Raja slot paling gacor, gilak dan gaco saat sekarang di Indonesia melalui program return tinggi di kingselot serta pg king slot
slot demo gacor
slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
akun demo slot gacor
akun demo slot gacor permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
akun slot demo gacor
akun slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
akun demo slot pragmatic
akun demo slot pragmatic permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
akun slot demo pragmatic
akun slot demo pragmatic permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
akun slot demo
akun slot demo permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
akun demo slot
akun demo slot permainan paling top dan garansi imbal balik hasil besar bersama kdwapp.com
slot demo gacor
slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
akun demo slot gacor
akun demo slot gacor permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
akun slot demo gacor
akun slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
akun demo slot pragmatic
akun demo slot pragmatic permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
akun slot demo pragmatic
akun slot demo pragmatic permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
akun slot demo
akun slot demo permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
akun demo slot
akun demo slot permainan paling top dan garansi imbal balik hasil besar bersama jebswagstore.com
slot demo gacor
slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
akun demo slot gacor
akun demo slot gacor permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
akun slot demo gacor
akun slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
akun demo slot pragmatic
akun demo slot pragmatic permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
akun slot demo pragmatic
akun slot demo pragmatic permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
akun slot demo
akun slot demo permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
akun demo slot
akun demo slot permainan paling top dan garansi imbal balik hasil besar bersama demoslotgacor.pro
slot demo gacor
slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
akun demo slot gacor
akun demo slot gacor permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
akun slot demo gacor
akun slot demo gacor permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
akun demo slot pragmatic
akun demo slot pragmatic permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
akun slot demo pragmatic
akun slot demo pragmatic permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
akun slot demo
akun slot demo permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
akun demo slot
akun demo slot permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
situs slot terbaru
situs slot terbaru permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
slot terbaru
slot terbaru permainan paling top dan garansi imbal balik hasil besar bersama situsslotterbaru.net
sewaapartemen permainan paling top dan garansi imbal balik hasil besar bersama sewaapartemen.org
pipapvc permainan paling top dan garansi imbal balik hasil besar bersama pipapvc.org
pialaeropa2028 permainan paling top dan garansi imbal balik hasil besar bersama pialaeropa2028.net
pialadunia2026 permainan paling top dan garansi imbal balik hasil besar bersama pialadunia2026.asia
bahanbangunan permainan paling top dan garansi imbal balik hasil besar bersama bahanbangunan.org
gemini999 permainan paling top dan garansi imbal balik hasil besar bersama gemini999.org
havana888 permainan paling top dan garansi imbal balik hasil besar bersama havana888.net
indonesia88 permainan paling top dan garansi imbal balik hasil besar bersama indonesia88.info
inspirasi permainan paling top dan garansi imbal balik hasil besar bersama inspirasi.info
jokiwin88 permainan paling top dan garansi imbal balik hasil besar bersama jokiwin88.org
oli88 permainan paling top dan garansi imbal balik hasil besar bersama oli88.org
situs88 permainan paling top dan garansi imbal balik hasil besar bersama situs88.asia
transfermarkt88 permainan paling top dan garansi imbal balik hasil besar bersama transfermarkt88.com
rossi46 permainan paling top dan garansi imbal balik hasil besar bersama rossi46.com
pecco88 permainan paling top dan garansi imbal balik hasil besar bersama pecco88.com
pecco permainan paling top dan garansi imbal balik hasil besar bersama pecco.asia
pangkas permainan paling top dan garansi imbal balik hasil besar bersama pangkas.net
facebook88 permainan paling top dan garansi imbal balik hasil besar bersama facebook88.com
depo88 permainan paling top dan garansi imbal balik hasil besar bersama depo88.asia
bajaringan88 permainan paling top dan garansi imbal balik hasil besar bersama bajaringan88.com
baja ringan permainan paling top dan garansi imbal balik hasil besar bersama bajaringan.asia
tradingview88 permainan paling top dan garansi imbal balik hasil besar bersama tradingview88.com
trading88 permainan paling top dan garansi imbal balik hasil besar bersama trading88.org
tokopedia88 permainan paling top dan garansi imbal balik hasil besar bersama tokopedia88.net
kualifikasi permainan paling top dan garansi imbal balik hasil besar bersama kualifikasi.net
grosirboneka permainan paling top dan garansi imbal balik hasil besar bersama grosirboneka.net
situsgacor permainan paling top dan garansi imbal balik hasil besar bersama situsgacor.news
prediksi88 permainan paling top dan garansi imbal balik hasil besar bersama prediksi88.biz
keramat88 permainan paling top dan garansi imbal balik hasil besar bersama keramat88.biz
cnn88 permainan paling top dan garansi imbal balik hasil besar bersama cnn88.asia
cnbc88 permainan paling top dan garansi imbal balik hasil besar bersama cnbc88.com
bloomberg88 permainan paling top dan garansi imbal balik hasil besar bersama bloomberg88.com
antibocor88 permainan paling top dan garansi imbal balik hasil besar bersama antibocor88.com
buku88 permainan paling top dan garansi imbal balik hasil besar bersama buku88.org
dukun88 permainan paling top dan garansi imbal balik hasil besar bersama dukun88.info
indodax88 permainan paling top dan garansi imbal balik hasil besar bersama indodax88.net
investing88 permainan paling top dan garansi imbal balik hasil besar bersama investing88.net
makanan88 permainan paling top dan garansi imbal balik hasil besar bersama makanan88.net
pakaian88 permainan paling top dan garansi imbal balik hasil besar bersama pakaian88.com
rambo88 permainan paling top dan garansi imbal balik hasil besar bersama rambo88.info
santet88 permainan paling top dan garansi imbal balik hasil besar bersama santet88.net
sekolah88 permainan paling top dan garansi imbal balik hasil besar bersama sekolah88.org
uno88 permainan paling top dan garansi imbal balik hasil besar bersama uno88.info
starlink88 permainan paling top dan garansi imbal balik hasil besar bersama starlink88.org
solitaire88 permainan paling top dan garansi imbal balik hasil besar bersama solitaire88.net
roblox88 permainan paling top dan garansi imbal balik hasil besar bersama roblox88.org
pubg88 permainan paling top dan garansi imbal balik hasil besar bersama pubg88.info
motogp88 permainan paling top dan garansi imbal balik hasil besar bersama motogp88.net
motivasi88 permainan paling top dan garansi imbal balik hasil besar bersama motivasi88.com
mobilelegends88 permainan paling top dan garansi imbal balik hasil besar bersama mobilelegends88.com
ludoking permainan paling top dan garansi imbal balik hasil besar bersama ludoking.asia
kucing88 permainan paling top dan garansi imbal balik hasil besar bersama kucing88.asia
kucing permainan paling top dan garansi imbal balik hasil besar bersama kucing.info
klasmen88 permainan paling top dan garansi imbal balik hasil besar bersama klasmen88.com
imdb88 permainan paling top dan garansi imbal balik hasil besar bersama imdb88.net
higgsdomino permainan paling top dan garansi imbal balik hasil besar bersama higgsdomino.biz
gmail88 permainan paling top dan garansi imbal balik hasil besar bersama gmail88.org
gmail88 permainan paling top dan garansi imbal balik hasil besar bersama gmail88.net
chess88 permainan paling top dan garansi imbal balik hasil besar bersama chess88.info
callofduty88 permainan paling top dan garansi imbal balik hasil besar bersama callofduty88.com
semen88 permainan paling top dan garansi imbal balik hasil besar bersama semen88.com
seluler88 permainan paling top dan garansi imbal balik hasil besar bersama seluler88.com
ram88 permainan paling top dan garansi imbal balik hasil besar bersama ram88.net
pasir88 permainan paling top dan garansi imbal balik hasil besar bersama pasir88.asia
papan88 permainan paling top dan garansi imbal balik hasil besar bersama papan88.info
komputer88 permainan paling top dan garansi imbal balik hasil besar bersama komputer88.net
kayu88 permainan paling top dan garansi imbal balik hasil besar bersama kayu88.info
kabel88 permainan paling top dan garansi imbal balik hasil besar bersama kabel88.net
gaming88 permainan paling top dan garansi imbal balik hasil besar bersama gaming88.asia
games88 permainan paling top dan garansi imbal balik hasil besar bersama games88.info
beton88 permainan paling top dan garansi imbal balik hasil besar bersama beton88.lat
teknis88 permainan paling top dan garansi imbal balik hasil besar bersama teknis88.com
sarana88 permainan paling top dan garansi imbal balik hasil besar bersama sarana88.info
arena88 permainan paling top dan garansi imbal balik hasil besar bersama arena88.asia
viral888 permainan paling top dan garansi imbal balik hasil besar bersama viral888.asia
usdt88 permainan paling top dan garansi imbal balik hasil besar bersama usdt88.net
uang88 permainan paling top dan garansi imbal balik hasil besar bersama uang88.asia
twitter88 permainan paling top dan garansi imbal balik hasil besar bersama twitter88.asia
tahanlama88 permainan paling top dan garansi imbal balik hasil besar bersama tahanlama88.com
suka88 permainan paling top dan garansi imbal balik hasil besar bersama suka88.biz
sekali88 permainan paling top dan garansi imbal balik hasil besar bersama sekali88.org
plafonpvc permainan paling top dan garansi imbal balik hasil besar bersama plafonpvc.net
pinjol88 permainan paling top dan garansi imbal balik hasil besar bersama pinjol88.asia
mpox88 permainan paling top dan garansi imbal balik hasil besar bersama mpox88.com
daun88 permainan paling top dan garansi imbal balik hasil besar bersama daun88.asia
wordpress88 permainan paling top dan garansi imbal balik hasil besar bersama wordpress88.net
whatsapp88 permainan paling top dan garansi imbal balik hasil besar bersama whatsapp88.net
wechat88 permainan paling top dan garansi imbal balik hasil besar bersama wechat88.net
telegram88 permainan paling top dan garansi imbal balik hasil besar bersama telegram88.org
super888 permainan paling top dan garansi imbal balik hasil besar bersama super888.asia
skype88 permainan paling top dan garansi imbal balik hasil besar bersama skype88.com
racing88 permainan paling top dan garansi imbal balik hasil besar bersama racing88.asia
pupuk88 permainan paling top dan garansi imbal balik hasil besar bersama pupuk88.net
petani888 permainan paling top dan garansi imbal balik hasil besar bersama petani888.org
pabrik88 permainan paling top dan garansi imbal balik hasil besar bersama pabrik88.asia
organik88 permainan paling top dan garansi imbal balik hasil besar bersama organik88.com
online77 permainan paling top dan garansi imbal balik hasil besar bersama online77.info
ojek88 permainan paling top dan garansi imbal balik hasil besar bersama ojek88.info
nostalgia88 permainan paling top dan garansi imbal balik hasil besar bersama nostalgia88.com
michat permainan paling top dan garansi imbal balik hasil besar bersama michat.info
