#SleepSMART: Revamp Your New Year’s Resolutions
January 31, 2024 2024-01-31 9:28
sleep_admin 
#SleepSMART: Revamp Your New Year’s Resolutions
Already abandoned your New Year’s resolutions? You’re not alone.
According to several reports, most people do not keep their yearly resolutions for very long.
Strava, a fitness tracking app & social network for athletes, did a study in 2019 and discovered that many quit on their resolutions in just 19 days. To identify this date (dubbed “Quitter’s Day”), Strava analyzed data from 98.3 million exercise activities uploaded by their users. Exercise, eating habits, and weight loss were the primary areas of focus for resolutions.
The Times-Tribune reported that only 8% of Americans who make New Year’s resolutions keep them all year, with 80% failing by the beginning of February. About two-thirds of people give up on their New Year’s resolutions within the first month, according to a UK study.
Meanwhile, U.S. News stated that around 80% of New Year’s resolutions fail and people lose their resolve by mid-February. Forbes also claimed that gym sales plummeted from January to February.
Pitfalls of Non-S.M.A.R.T. Resolutions
A lot of these resolutions fail because they’re not S.M.A.R.T.
Specific. Your resolution needs to be crystal clear. Rather than just vaguely saying ‘I want to lose weight’, specify how much weight you want to lose and at what time interval. For example, “I want to lose five pounds by the end of the month”.
Measurable. You should be able to easily track whether you’re achieving your goal. Writing progress in a notebook, adding notes on your phone, or installing a fitness app designed to track & record your behaviors will reinforce progress.
Achievable. Trying to take too big a step too soon can leave you frustrated if you’re not seeing results as fast as you would want them to be. The goal should be something that’s rooted in reality & within your capability. For example, “I want to lose 10 kilograms by the end of the month”, may both be not achievable and healthy.
Relevant. Is this a goal that you truly care about, and are you pursuing it for the right reasons? According to Dr. Michael Bennett, a psychiatrist, if you do it out of remorse, self-hatred, or a strong passion at that moment, it usually doesn’t last long.
Time-bound. The timeline for achieving your goal should be realistic. That means giving yourself sufficient time to do it properly. Focus on small victories to make gradual progress.
Addressing Sleep Deprivation
Furthermore, even if you are eating healthier and exercising more this year, sleep deprivation may hinder your health progress. Sleep deprivation can harm your health in a variety of ways, from minor things (like your energy supply, your mood, or how frequently you get sick) to more serious consequences (like issues with brain function & cardiovascular health).
If you’re currently failing with your New Year’s Resolutions, it is not too late to revamp it. Success requires sleep. Before you contemplate what other goals you’d like to improve, read our tips on how you can #SleepSMART for this year:
I will sleep better
“I will sleep better” is too broad and hard to measure. The latter offers a concrete step that you can track every day.
But you don’t have to completely cut out caffeine to see some sleep benefits. Pay attention to your caffeine intake. Avoid it in the afternoon and at night if it impacts your sleep.
I will sleep sleep at least 7 hours per day
Even though “I will sleep 7 hours per night” is measurable, it’s too focused on an outcome alone that may not be fully under your control. The second resolution works to create a consistent sleep schedule that promotes a healthy circadian rhythm and helps ensure you have enough time dedicated to getting the sleep you need.
A bedtime routine can be likened to that moment in a movie theater when the lights fade and the show is about to start. A routine signals to the brain, ‘Oh, yeah, the light is being turned off, so it’s going to be sleep time very, very soon.’
I will stop waking up so much during the night
No one can guarantee that they won’t wake up at night, so a wise resolution focuses on what you can control and how to minimize the impact of external nuisances, like sound and light, on your sleep.
Precise actions are more likely to generate meaningful outcomes, so a detailed resolution is a better bet to pay off.
I will stop snoring
Sometimes the best resolution is to decide to get help from a professional.
Loud snoring, especially with choking or gasping sounds, can be a sign of sleep apnea, which is a serious condition that is best treated under the guidance of a doctor.
As we confront the common hurdles of New Year’s resolutions, adopting a S.M.A.R.T. approach and addressing sleep deprivation can pave the way for sustained success.
While the journey towards better health may have its challenges, remember that each step forward is a victory worth celebrating.
With dedication, support, and a commitment to self-improvement, you can transform your resolutions into tangible, lifelong habits.
How do you begin your journey to better sleep?
Take the Sleepiness Quiz:
sleepscienzzz.ph/sleepiness-quiz/
Are you at risk of sleep apnea? Take our STOP BANG Quiz.
sleepscienzzz.ph/sleep-apnea-quiz
Find a Sleep Specialist near you.
sleepscienzzz.ph/partners/doctors?filter=sleep
