New Year’s Resolutions to Prioritise Your Sleep

We all know how important sleep is for our well-being, but getting a good night’s rest often ends up at the bottom of the to-do list. This year, let’s make snoozing a top priority when setting your New Year’s resolutions. According to our 2024 Sleep Survey, only 6% of people say they wake up feeling refreshed. If you’re not one of them, 2025 could be your year to try one of our simple resolutions to help improve your slumber.

Get outside during daylight hours for some much-needed sunlight exposure. This can be as simple as a short walk around your neighbourhood during your break or a brisk stroll after work (if the sun is still out!). Not only does it give you a breather from any stresses during the day, but it also helps regulate your circadian rhythm. Natural light, especially in the morning, signals your body to stop releasing melatonin, the hormone that makes you feel sleepy, and boosts serotonin, making you feel more alert. This encourages healthy melatonin production again in the evening as it gets dark, helping you sleep better at night.

Read more about how the sun can make you tired by the end of the day.

While napping can be beneficial, snoozing for too long during the day or too late in the afternoon can hinder your rest come night-time. This can disrupt your regular sleep cycles and lead to a series of accidental all-nighters or revenge bedtime procrastination, creating a cycle of relying on daytime naps due to poor sleep at night.

An easy resolution to fix this is to limit daytime naps to a maximum of 30 minutes for a quick boost of energy that won’t affect your sleep at night.

Read more about the power of cat naps.

Many of us are guilty of reaching for an evening snack or sugary drink before going to bed, unaware that this could be the cause of a bad night’s sleep. Eating too close to bedtime can make it harder to fall asleep, leaving you tossing and turning for hours. You might also wake up with a stomach ache or need to go to the bathroom.

While some snacks and drinks can help promote sleep, there is a cut-off point for consuming them to ensure a peaceful night’s rest. It’s suggested not to eat or drink for about an hour before lying down. This will ensure you’re not sleeping on a full stomach. To learn more, listen to our podcast, “Does Eating Late Keep You Awake?”

In our Sleep Survey, 31% of people said they couldn’t sleep due to stress, and 18% said they were nervous about something the next day. Dedicating some ‘me time’ before bed is a great way to relax and prepare for sleep.

Why not try some relaxation techniques, such as listening to music or a podcast, reading a book, or even meditation or bedtime yoga? To release the stresses of the day, consider keeping a journal to write down your thoughts and feelings or talking to a friend to unwind after work.

Our environment can play a big part in how well we sleep. In our Sleep Survey, 37% of people noted that they can’t sleep because they’re too hot, while 27% said they struggle to get comfortable. Combat this by making sure your room is dark to eliminate any light that could keep you awake. Additionally, ensure your room is cool and comfortable. Aim for a temperature of 18–21°C, which experts recommend as the ideal range for sleep. And don’t forget to declutter—studies have found that a clean bedroom can improve your ability to fall asleep.

If you tend to get cold at night, try wearing an extra layer or investing in bedding for colder weather. If overheating is an issue, why not check out our tips for staying cool while sleeping?

Focusing on your New Year’s resolutions to improve your sleep can ultimately help enhance your overall health. A lack of sleep can lead to increased anxiety and negatively impact your focus, concentration, memory, problem-solving, judgment, and overall mood. While some of these New Year’s resolutions, such as eating healthily or being more active, have a wider impact, they all affect your sleep.

While creating your New Year’s sleep resolution, you might be trying to figure out how much rest you need and the best time to go to bed. Knowing this can help you set achievable sleep goals, providing a measurable target for you to reach.

In our UK Sleep Survey, 60% of people spend 0–6 hours snoozing, but the recommended amount of sleep is between 7 and 9 hours a night. While the best time to fall asleep depends on your schedule, you can use our Sleep Cycle Calculator to find the perfect bedtime and wake-up time to feel fully refreshed.

If you want to improve your sleep in the New Year, start by focusing on one or two new habits, such as limiting screen time and creating a bedtime routine, or eating healthily and exercising. No matter which you choose, try to stick to a plan and set measurable goals. If you find yourself slipping, don’t get discouraged—just try again the next day. Soon, you’ll be sleeping soundly and waking up feeling refreshed and ready to tackle the year ahead. For more tips, read our article on how to sleep better at night.