The Health Case For Making Sleep Your Main New Year's Resolution

You’ve probably heard how unsuccessful most New Year’s resolutions are – in part, Dr Claire Kaye told the BBC, because we set them for a version of ourselves that does not exist. 

Still, the University of Plymouth wrote that “You are ten times more likely to achieve your goal if you make a resolution than if you do not.” 

They, too, say that people “commonly underestimate the strength of the future cravings and desires that could derail their resolution” when setting goals. 

Want to get around that? I’ll be trying to set a goal that I know I enjoy this year: sleeping more. 

And Denise Iordache, sleep therapist and founder of JoySpace Therapy, thinks this is the way forward, too. 

Why is better sleep a good New Year’s resolution? 

First of all, it helps you to achieve your other goals. 

Recent research from the American Academy of Sleep Medicine [AASM] found that good nutrition and exercise are key to better sleep. It follows that if you want to follow the evidence-based path to great kip, those should be boosted too.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” AASM spokesperson Dr Kin Yuen said. 

“Whether you’re improving your diet, increasing your activity level, or managing stress, prioritising sleep gives you the energy and mental clarity needed to start the year strong.” 

This follows recent research, which suggests that prioritising good sleep over exercise, if you’re struggling to achieve enough of both (as 87% of us do), might be the better choice.

After all, the Communications Medicine paper’s researchers argued, those who “slept well tended to move more the following day, but doing extra steps didn’t really improve sleep that night”.

No wonder Iordache said, “sleep often ends up last on the to-do list, yet it supports everything from mood and focus to immunity and long-term health.

“Research consistently shows that sleep quality is strongly linked to cognitive performance, emotional regulation, immune health, and reduced risk of chronic conditions such as hypertension and diabetes,” she added.

So what is “good sleep,” and how can I get it?

We know sleep is important. But what does a good night’s sleep actually mean? 

Well, some studies hint that sticking to our Circadian rhythm – or nature-cued sleep-wake cycle – might sometimes matter more than the hours we sleep when it comes to feeling rested.

“Lowering the lights about an hour before bed helps cue your body that rest is approaching,” Iordache recommended. 

Then, there’s the question of consistency. 

Sleep regularity – or falling asleep and waking up at roughly the same times – appeared to be a greater predictor of mortality risk than even sleep duration in a 2024 study.

“Going to bed and waking up at roughly the same time every day, yes, even on weekends, helps regulate your internal clock and makes falling asleep easier,” Iordache wrote.

“If late nights are your norm, don’t force a sudden shift. Move bedtime earlier in 15–30 minute increments until you find a rhythm that feels sustainable.

“And as tempting as it is, try to resist repeated snoozing in the morning. Waking at the same time each day strengthens your circadian rhythm and improves nighttime sleep quality.”