Sleep goals to set in 2021

It’s ‘New Year, New Me’ season! What does investing in your wellness look like for you? For a lot of us, it’s treating ourselves to the sleep we actually deserve. So what exactly does that look like? Honestly, everyone’s sleep goals will look different, and rightfully so. If you’re unsure how to set yourself up for sleep success, you’ve come to the right place! Here are our favorite sleep goals to get your new year started. 

Routine is key

A sleep routine means having an optimal circadian rhythm. Why is this important? Keeping up with consistent sleep and wake times encourages better sleep, aids long-term sleep quality, and even balances your melatonin levels. When you’re going to bed at around the same time every night, your body, hormones, and mind happily follow. If you keep it up, you’ll find yourself naturally waking up before your alarm even goes off. 

Smart naps

Working from home means a possible opportunity to sneak a quick nap into your lunch break. If you need it, napping for 10 to 20 minutes during the day can offer up short-term alertness. Short naps are considered healthy because it’s just enough rest to wake up refreshed and awake. Whereas, the 90 to 110 minute range typically leaves us groggy and wanting to sleep more. 

Relax more

Take time to engage in activities that can settle your mental and physical strains. Some calming activities that actually encourage better sleep include meditating, taking a bath, reading a book, and listening to music. For those short on time, these activities can be done as part of your sleep routine. 

Turn off the tech

In the age of 24/7 technology, it’s important to turn it all off every now and then. Especially in a time where we are dealing with what seems like a never-ending telenovela, we need to pause and let ourselves properly wind down. Aim to turn off all electronics at least 20 minutes before you sleep. Doing this inevitably reduces the chances of heightened anxiety and even insomnia. 

Stay active

Moving your body does more for your sleep than you might think. According to Micheal J. Breus from The Sleep Doctor, “physical activity increases the time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety.” So, if you’re one who tosses and turns throughout the night, this is likely the goal for you! Keep in mind that you don’t have to run a marathon or complete 2-hour cardio sessions. Walks, yoga, and even some light cleaning will do!

As you can see, we encourage taking more time to wind down and be present with yourself. Learning to relax more, keep yourself active, and setting up a routine are amazing ways to get better sleep. Even if it’s just one goal that sticks, then we consider that a success!

References

1. https://www.healthline.com/nutrition/17-tips-to-sleep-better#5.-Try-to-sleep-and-wake-at-consistent-times
2. https://www.dreams.co.uk/sleep-matters-club/sleep-goals-year/
3. https://thesleepdoctor.com/2017/05/22/benefits-exercise-sleep/