Good Sleep Habits for a Happy New Year

• The New Year is perfect for fresh starts, including better sleep habits. Quality sleep boosts energy, focus and overall health.

• In the UK, up to one-third of people are estimated to experience insomnia.

• Consider resolutions like creating a sleep schedule, optimising your sleep space, and improving your diet.

As the New Year approaches, there’s an undeniable sense of possibility in the air. It’s a time to reflect, set intentions and look forward to a fresh start. While many resolutions focus on improving physical or mental health, sleep often gets overlooked. Yet, it’s one of the most vital pillars of your wellbeing.

This year, why not prioritise better sleep habits to wake up to a healthier, happier you? To help you get started, we’ve teamed up with our sleep expert, Kathryn, who will offer her expertise on the topic.

making New Year’s resolutions

New Year’s resolutions are a long-standing tradition, reflecting our desire to grow and improve. From joining a gym to eating more healthily, many resolutions aim to enhance our health. While these goals are important, they often overlook the role sleep plays in achieving them. Good sleep helps to regulate appetite, boost energy levels and improve mood – making sleep the secret ingredient to success in almost any resolution.

choosing the right sleep resolution

Before committing to change, it’s important to take stock of your current sleep patterns. Do racing thoughts keep you awake? Are mornings a constant struggle? Or perhaps you’re tossing and turning through the night?

Identifying specific challenges can help you set realistic, targeted goals. Whether it’s creating a bedtime routine or addressing underlying sleep issues, the key is to start small and build habits that stick.

the importance of sleep for better health

Good sleep is more than just rest; it’s a cornerstone of physical, mental and emotional wellbeing. When sleep suffers, the effects are immediate and recognisable: fatigue, lapses in memory, irritability and poor concentration. For the estimated one-third of people in Britain who experience insomnia, these challenges can feel overwhelming, affecting relationships, work and overall quality of life.

Beyond these daily struggles, poor sleep increases the risk of long-term health issues. It’s a two-way relationship: poor health can make sleep more elusive, while inadequate sleep worsens health outcomes. By prioritising sleep, you’re not just improving your nights – you’re transforming your days too.

a few words from our sleep expert

Before we give you our top ten tips for creating your perfect New Year's sleep resolution list, our sleep expert, Kathryn, is here to provide you with some advice to help you create a sleep-centric New Year’s routine, and stick to it:

Setting a New Year’s resolution? You need to hear this.

Things like improving your wellbeing, losing a bit of weight, getting fitter, learning a new skill or just being a better version of yourself are all common resolutions that many of us make. But there’s one thing you can’t afford to ignore… sleep.

We often focus on what we do during the day — exercise, diet, self-care routines — but your sleep is the foundation that makes all of that possible. When we’re sleep-deprived, it’s not just about tiredness — our brain’s regulation system is off. That means higher stress, lower motivation, less concentration and sugar cravings for quick energy- all of which make it harder to stick to your goals.

Take weight loss for example. Good sleep supports weight loss because it balances your hunger hormones, helping you make better food choices.  It improves your mood and reduces anxiety — making it easier to stay consistent with your goals and work on your wellbeing.  And it strengthens your immune system and supports muscle recovery, helping you get the most out of your workouts.

So, this new year, make sleep your priority — not as a luxury, but as the most effective health tool you have.  Better sleep sets the foundation for everything else — it’s the resolution that will make all of the others possible.

10 New Year new sleep resolutions

Let’s dive into ten achievable resolutions to help you cultivate better sleep habits this year:

1. create a sleep schedule

Consistency is key when it comes to sleep. Set a regular bedtime and wake-up time, even on weekends, to help regulate your body clock. Establishing a calming bedtime routine, such as reading or light stretching, will signal to your body that it's time to wind down. While an energising morning routine focused on movement and a healthy breakfast can help you get out of bed.

2. improve diet and exercise

What you eat and how you move impacts how you sleep. Incorporate regular exercise into your day and be mindful of late-night snacks. Avoid caffeine and alcohol close to bedtime, as they can interfere with your ability to drift off.

3. de-stress before bed

Stress is a major sleep disruptor. Ease into the night with relaxing activities like soaking in a warm bath or reading a book. Limit screen time in the evening to reduce sleep-affecting blue light exposure, which can trick your brain into staying awake.

4. remove bedtime distractions

Cluttered spaces lead to cluttered minds. Keep your bedroom free from distractions, including work-related items and screens, to create a peaceful, sleep-friendly environment.

5. optimise your sleep space

Your bedroom should be set up for a good night’s sleep. Invest in a supportive mattress and pillows, choose calming colours for your décor, and make sure your room is dark, quiet and cool. Adding some greenery can also create a soothing atmosphere, perfect for helping you unwind at the end of a long day.

6. experiment with sleeping positions

Your sleeping position can impact sleep quality. If you often wake up stiff or restless, consider adjusting how you sleep. Side sleeping can help reduce snoring, while back sleeping supports spinal alignment. Find what works best for your body by reading our blog on sleeping positions then invest in the right mattress for your sleep style.

7. get more sunlight

Natural light is essential for regulating your sleep-wake cycle. While winter days can be short and gloomy, try to get outside during daylight hours or consider using a light therapy lamp to supplement your exposure.

8. consult a doctor about sleep disorders

If sleep problems persist despite your best efforts, it may be time to seek professional help. Conditions like insomnia, sleep apnoea and restless legs syndrome are common and treatable. Don’t hesitate to reach out for support.

9. get enough sleep

How much sleep is enough? It varies, but most adults need between seven and nine hours per night. Consistently getting less can lead to sleep debt, which accumulates over time and affects your health and performance. Prioritise sleep to give your body the rest it needs.

10. track your sleep progress

Monitoring your sleep can keep you accountable and help you identify what’s working. Use sleep apps or keep a sleep diary to track patterns and improvements, making adjustments as needed.

As you step into the New Year, remember that good sleep is the foundation for achieving your goals. By adopting even a few of these habits, you can create a ripple effect that improves every aspect of your life. Start small, stay consistent and enjoy the benefits of waking up refreshed and ready to take on whatever comes your way.

Here’s to a happier, healthier New Year filled with peaceful nights and energised days.