Resolve to Get a Good Night’s Rest

Happy New Year! It's that time of year again to make promises to yourself and others about ways to improve your lifestyle and routine. New Year’s resolutions can be drastic, like changing jobs, or they can be as simple as drinking more water on a daily basis. No matter your resolutions, improving your sleep schedule is guaranteed to help jump-start your quest toward many of your goals.

Although we often think of a bedtime routine as something for our kids, it’s important for adults as well. A consistent good night’s rest is essential for overall health, both mentally and physically. The National Sleep Foundation suggests that adults average between seven and nine hours of sleep per night to enjoy the full benefits of rest. On average, most people do not reach the number of suggested hours of sleep per night, leading to a number of issues such as increased anxiety and decreased productivity. For some people, an improved sleep schedule may mean getting to bed at an earlier hour to accommodate an early awakening.

Getting to bed at a reasonable time can be especially difficult for those who have a hard time falling asleep. Some tips and tricks to help fall asleep faster—and at a reasonable time—range anywhere from spending more time outside during the day to limiting time with technology before bed. Spending time outside in the sunlight can help to regulate your internal clock, especially if your body can receive some vitamin D in the morning. A conscious effort to limit the amount of media your brain is exposed to before bed can help minimize the time it takes to fall asleep and will make staying asleep easier. Swap out the games on your phone for reading a chapter of a book before bed to help unwind. 

Cutting off caffeine after a certain time will also aid in getting a better night’s rest. For those going to bed on the earlier side, stopping caffeine intake by 2:00 in the afternoon can be beneficial, as the effects of caffeine last longer than most people realize. Swap out a regular coffee for a cup of decaf in the later hours of the day and steer clear of caffeinated soft drinks at dinnertime. Increasing exercise also aids in establishing a better sleep schedule because your body will be more dependent on rest and recovery. Along with stimulating the mind and body, exercise also helps to decrease levels of stress hormones, making it a bit easier to fall asleep at night.

It’s important to note that improving a sleep schedule takes time and effort, so don’t be discouraged if it does not happen instantly. Start by going to bed earlier in 10-minute increments until you reach your desired bedtime. And choose one activity to focus on. For example, during the first week of your new routine, put your phone down an hour before bedtime. In a few weeks, begin limiting caffeine, and so on. Consistency is key to getting into a good sleep routine.

Tori Sarver is an intern for KC Parent. She is studying strategic communications with a business minor at CU Boulder.

As always, please consult your health care provider with any questions or concerns.