If you’re kicking off the new year with big health goals, such as more steps, cleaner eating, maybe a little less sitting and scrolling, why not include the habit that makes all those goals easier: sleep?
Most of us treat sleep like the thing we “catch up on” after we’ve done everything else. However, sleep is not downtime. It’s active recovery for our brain and body, our built-in reset button.
Yet, here is the reality: many adults aren’t getting enough. The CDC says the recommended amount for adults is at least 7 hours per night. The American Academy of Sleep Medicine and the Sleep Research Society put it plainly: adults should get 7 or more hours of sleep to support health and reduce risks tied to chronic sleep loss.
What are those risks? According to the National Heart, Lung, and Blood Institute (NIH), inadequate sleep can raise the risk of chronic health problems and affect how well we think, react, learn, work, and get along with others. Poor sleep on a regular basis can do more than leave us tired. Over time it can affect our mood, focus, and reaction time, increase our chances of accidents, and raise the risk of long-term health problems such as weight gain, high blood pressure, heart disease, and type 2 diabetes.
Sleep also plays an important role in immune health. An NIH supported study found that getting consistently good sleep helps the body produce key immune cells that support a healthy immune response. In other words: sleep helps us show up as our best self, mentally, physically, and emotionally.
The new year sleep reset: Six simple steps that work
1. Pick a consistent wake-up and bedtime
The National Sleep Foundation recommends going to bed and waking up at the same time each day, even on weekends, because our bodies do best with a consistent, steady rhythm. We can set a simple bedtime reminder on our phones and choose a realistic wake-up time so we are not tempted to hit snooze five times.
2. Create a short power down routine
We can think of it as a calm reset for our minds, a smooth transition between a busy day and bedtime. Take 10 to 20 minutes to dim the lights, put on calming music, or read something light. The National Sleep Foundation also suggests a relaxing bedtime routine, such as reading or taking a warm shower or bath.
3. Keep the bedroom cool and dark
Temperature matters more than many of us realize. The National Sleep Foundation notes that our body temperature naturally drops as we fall asleep and suggests keeping the bedroom cool, often in the range of 60 to 67 degrees. If that feels too chilly, we can adjust with blankets. It also helps to keep the room as dark as possible, because light can interfere with our body’s melatonin signal and make it harder to fall and stay asleep. Practical fixes include blackout curtains, turning off or covering small LEDs, and turning off a bright phone screen.
4. Limit caffeine
If you are sensitive to caffeine, that afternoon coffee can quietly sabotage your night. One evidence-based guideline is to avoid caffeine at least 8 hours before bedtime to protect sleep quality. We can try moving our last caffeinated drink earlier by an hour for a few days and see what changes.
5. Get light in the morning
Our brains use light to set our internal clocks. Even a quick dose of daylight early in the day can make it easier to fall asleep at night. We can open the blinds, step outside with our coffee, or take a short walk.
6. Try a screen curfew
Blue light in the evening can suppress melatonin and make it harder to fall asleep, which is why many sleep experts suggest dimming screens or using night mode in the hour before bed. About 30 to 60 minutes before bedtime, we can put our phones and tablets down or at least switch to night mode and lower the brightness so our brains get the signal that it is time to sleep.
If sleep still feels like a struggle, consider why. If we are routinely exhausted despite being in bed, waking up often, or snoring loudly, it is worth mentioning to a healthcare provider. Sometimes the issue is not willpower or bedtime discipline. It can be insomnia, sleep apnea, medication effects, stress, or something else that needs more attention.
When our sleep improves, other priorities tend to click into place: cravings calm down, workouts feel easier, our patience returns, our mood improves and we think more clearly. Sleep does not fix everything, but it makes everything feel more doable.
So, as we step into a healthier new year, let’s give sleep the same attention we give to fitness and nutrition. It is the foundation that makes our other goals easier to achieve. When we protect our sleep, we show up stronger, steadier, and more energized for everything we want this year to be.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
