There’s no denying it, 2022 left with a bang. From the bomb cyclone that slammed much of the US bringing snow, high winds, and frigid temperatures to the atmospheric river that brought widespread heavy rain, mountain snow and strong winds to both coasts, the last two weeks of the year were definitely exciting, or downright stressful depending on your circumstances.
Now that most of us made it home, I, like many others, am looking to the year to come, heart filled with hope, and with my fingers firmly crossed behind my back. Despite the challenges we’ve all faced these past few years, the new year is still a time of hope, transformation and renewal.
And whether your goals for the new year have to do with your health, finances, love life, relationships, travel or personal growth – getting more and better sleep will help you achieve those goals. A good night’s sleep improves your brain performance, mood, and health. So, rather than setting the bar impossibly high and trying to achieve a laundry list of goals we’ll likely abandon by mid-January, let’s start by getting better and more sleep, shall we?
2023 Resolutions for More and Better Sleep
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1. I will prioritize sleep over the news, the latest tv series and social media
With everything that’s going on in the world, it’s easy to get caught in a downward spiral of bad news and negativity. Put a time limit on the amount of news you watch. Most networks repeat the same news cycle every hour anyway. Heck put a time limit on the amount of time you spend staring at screens, period. It’s too easy to stare blankly at the tube, your laptop or phone for hours and all that blue light really messes with your circadian rhythm. Time limiters are most often used to monitor the amount of time children spend on their devices, but there’s no reason they can’t be used for adults. Just make sure someone else is the keeper of the “secret” code.
For those of us who need help setting goals to be more mindful of our screen usage, Space (available on IOS or for Android) is a great app that helps you set goals to be more mindful of your screen usage. And while you’re at it, may as well get the whole family to cut down on their screen time. Bark is a great screen time tracking app that allows parents to monitor their kids’ screen time.
2. I will turn off all devices an hour before bed
Now that you’ve set a time limit on the amount of time you spend watching TV, surfing the web and trolling Instagram, go the extra mile and give yourself a hard out with all of your devices. ie: The TV goes off at 9 p.m. All devices are off at 10 p.m. You may be thinking, “But, that’s how I relax!”. I’m not telling not to do those things. Just be more mindful about when and how much media you consume. And if, after turning off all your devices, you still crave some form of entertainment, opt for podcasts or sleep stories instead. Invest in a pair of sleep headphones close your eyes and let your mind drift off.
I like these sleep headphones available on Amazon.com and Amazon.ca
3. I will journal to declutter my mind
Journaling can help you put ideas to bed, jot down notes about the best and worst parts of your day and let go of the things that are still stressing you out, making you angry or sad. If you’re not much of a writer, there’s no need to be put off by the idea of writing. Journals like The Nocturnal Journal (available on Amazon.com, and Amazon.ca) include prompts to help you explore what’s keeping you up at night, and why. Delve into your thoughts, questions, anxiety, and half-formed creative ideas that need unpacking and exploring.
And if all this journaling seems a bit too woo-woo and self-indulgent for you, try Zen as F*ck (find it on Amazon.com, or Amazon.ca) or F*ck This Shit Show: A Gratitude Journal for Tired *ss Women (find it on Amazon.com, or Amazon.ca). The books are funny and down to earth and include amusing prompts such as A-hole of the Day…, Today I’m Proud I Didn’t…, Today, I’m Happy I Did…, I’m Lucky To Have…and more.x
4. I will read
Another good activity to help your brain wind down is settling in with a good book. Reading allows your muscles to relax and slows down your breathing, leaving you feeling calmer.
A 2009 study from researchers at the University of Sussex showed that six minutes of reading reduces stress by 68% (more relaxing than either music or a cup of tea), thus clearing the mind and readying the body for sleep. The reasoning, according to psychologist and study author Dr. David Lewis is that a book is “more than merely a distraction, but an active engaging of the imagination,” one that “causes you to enter an altered state of consciousness.”
5. I will meditate every night for 10 minutes before bed
I can already see some of you rolling your eyes at this one. Try it before you knock it! Meditating doesn’t have to mean sitting cross legged and chanting “om” while you stare at a candle. For some of us, trying to still your mind, is like trying to put a dress on a cat. Hilarious? Yes. Pointless. Most definitely. Sleep apps like Calm and Moshi as well as meditation apps like Headspace have night (and daytime) meditations that range in length from 3 to 20 minutes. All you have to do is close your eyes and listen.
Or explore the power of positive thinking and improve your self-esteem and interpersonal relationships with simple daily exercises, mantras and reflections like the ones in A Year of Positive Thinking: Daily Inspirations, Wisdom, and Courage (available on Amazon.com and Amazon.ca)
6. I will call, text or write one person a day to tell them I am thinking of them
It’s amazing how good reaching out to someone can make you feel. Old friends you’ve lost touch with, relatives you haven’t seen in a while, friends and family you haven’t seen in ages because of the pandemic – all it takes is five minutes to send a text or, better yet, write a postcard. Personally, I’m a huge fan of the latter. I like these ones (available on Amazon.com and Amazon.ca) for kids and these ones for the adults in my life. There’s something very old school and special about snail mail. And it doesn’t have to be a slog. A quick “thinking of you” can really brighten someone’s day. And you don’t have to go to the post office to get stamps anymore. You can get everything from domestic to global stamps on Amazon.com (click here for domestic and global stamps on Amazon.ca)
7. I will treat myself to new sheets, new pajamas, and a comfy pillow
According to the UK site Dreams, we spend 26 years sleeping and another 7 years trying to go to sleep throughout our lifetime. That’s 33 years of our lives spent in bed! If that’s not a good enough reason to spend money on high-end hotel-style sheets, (find them on Amazon.com or on Amazon.ca) luxurious sleepwear like this silk sleepshirt available on Amazon.com and Amazon.ca, and a superior pillow, (Amazon.com, Amazon.ca) I don’t know what is.
8. I will turn my bedroom into a soothing oasis
Many of us think nothing of spending close to a thousand dollars on a new smart phone because we use our phones all – of – the – time. Amortized over three of four years, a thousand-dollar phone costs less than a dollar a day, right? Well, the same goes for an excellent mattress. Even if you’re the worst sleeper around and that you only spend five hours a night actually sleeping, and another one or two hours a night tossing and turning, wouldn’t you rather be doing that in a comfortable bed?
The average mattress lasts about 7 to 10 years. Now take a good, long look at your mattress. How long have you had it? Do you even remember buying it? It’s probably older than you care to admit. Maybe you’re thinking, “It’s good enough.” Is it sagging in the middle? Time to get a new one. Do you wake up with a sore back every day? You’re not just getting older, you have a crappy mattress. Too soft? Time for a new mattress. Too hard? Same. Worried you’ll buy the wrong thing and then be stuck with it? Most reputable mattress places will send you a mattress and take it back, no questions asked, if you’re not 100% satisfied.
A few years ago, my husband and I splurged on a Purple Mattress. At the time, it seemed like a huge expense and a bit of an over-indulgence. Then the mattress came and sleeping on it felt like floating on a cloud. Best. Purchase. Ever.
If you’re in Canada and shopping on Amazon.ca, the Casper Sleep Original Foam Mattress is an excellent option.
9. I will not beat myself up if/when I fall off my “better-sleep” wagon
According to research conducted by Strava, the social network for athletes, the second Friday in January is known as Quitters’ Day because it’s the most likely day for people to give up on their new year resolutions. Last year Quitters’ Day was January 14th, this year it will be Friday, January 13th. So, if you’re reading this, and you find your resolve faltering in the next two weeks, cut yourself some slack. January 1st is just an arbitrary date to start making changes. You will probably fall off your better sleep wagon. If and when you do, acknowledge your triggers, give yourself a little pat of encouragement and keep working on it.
And last, but not least, tell yourself:
10. I am deserving of deep, nourishing and relaxing sleep
Whatever work or task you think absolutely needs to be completed now, it can wait until tomorrow. Falling short of your sleep, diet, parenting, career or financial goals? Silence your inner critic. These things take time. Take a hot bath, lie down in your bedroom oasis, meditate, journal or listen to a sleep story and release this day.
Sweet dreams! Keep me posted on your better sleep journey.
You might also like – The Truth About Five Common Sleep Myths