New Year, Better Rest:
Why You Should Get More Sleep in 2024
Written by Matthew Farrell
Written by Matthew Farrell
The Champagne has popped, the confetti swept up, and we find ourselves entering yet another new year, in a familiar place as in years past: staring down a list of resolutions. Many of the same aspirations reappear year after year: get fit, eat healthier, learn a new skill.
And while these are admirable resolutions and perfectly attainable goals, why not take a different approach this year and embrace something far more fundamental? Why not resolve to get more sleep?
Hear us out.
Sleep is essential to our health and wellness — and the bedrock for healthy habits. When we lie down in bed and drift off to sleep each night, our brain and body switch into recovery mode. According to the Sleep Foundation, sleep reinforces the cardiovascular and immune systems and helps regulate metabolism. This recovery process is key to long-term physical and mental performance. Not getting enough sleep can impact our energy levels, mood, thinking and concentration.
So that brings us back to your New Year’s resolution. Whether your goal is to lose a few pounds, spend more quality time with your family, or finally — finally! — learn how to speak Spanish, getting adequate rest is key. Sleep is the foundation of overall health and wellness and can improve physical health, enhance cognitive function, and boost energy levels — all of which you’ll need to tackle your 2024 goals.
Creating daily habits is the core of Sparkle Wellness, and we are excited to help you build healthy new routines in 2024 and beyond. Read on to learn about the benefits of getting enough rest, tips on how to improve your sleep — and a sneak peek (or shall we say sleep peek?) at an exciting new product we have in the works.
Benefits of getting enough sleep
Life moves fast, and there never seems to be enough time in each day to accomplish the wide variety of tasks, obligations and chores that make up daily life. Often, sleep is one of the activities that gets sacrificed in an attempt to fit everything in.
Unfortunately, sleep is not a luxury, but a necessity. It’s a restorative period when your brain and body undergo recovery. Sleep promotes growth, supports weight management, helps keep your immune system strong, and so much more. The recommended amount of sleep is seven to nine hours, and adults who sleep less may experience more health issues than those who hit that crucial seven-hour mark.
Here are three key benefits of sleep:
Improved metabolic health
Sleep plays a critical role in reducing the risk of chronic diseases like heart disease and diabetes, and strengthens the immune system so that it can fight off illness. Sleep allows the body and brain to recover, and without enough of it, you can be at a higher risk of health problems, including high blood pressure. Getting the appropriate amount of sleep can also enhance athletic performance and recovery, and it may reduce the risk of injury or illness.
Enhanced cognitive function
Sleep can also improve cognitive function, memory and learning. It’s key for focus and productivity and can reduce stress and anxiety and help regulate moods and emotions. According to Dr. Matthew Walker, a sleep scientist at the University of California, Berkeley, getting adequate sleep before learning will prepare the brain to better form new memories.
Boosted energy levels and alertness
A good night’s rest can enhance motivation and drive throughout the day and lead to feeling more energized. Your body repairs and renews itself primarily during deep sleep, the third phase of sleep, which provides the energy you’ll need the following day. You’ll also notice better decision-making and problem-solving abilities when you get the appropriate amount of sleep.
5 tips for getting more sleep
Imagine waking up each day feeling refreshed and energized, ready to tackle a lengthy to-do list, a long day at work, or a packed schedule of family activities. Imagine waking up without the fuzzy feeling of fatigue or without silently pleading for just another hour, half-hour or just 10 more minutes.
Here are five tips to help you make that dream come true:
Establish a regular sleep schedule
Go to bed and wake up at the same time every day, even on weekends. We know, this sounds great in theory yet difficult in practice. Work and weekend schedules often vary, and late-night socializing may make it harder to get to bed at the same time on a Saturday as you would on a Monday. We recommend making an effort to slowly close the gap between the time you go to bed and get up on weekdays and weekends. Start small by trying to close that gap by a few minutes each week. We’ll talk more about this in a bit.
Create a calming bedtime routine
Take a warm bath, read a book or listen to relaxing music before bed. Meditation is a great way to quiet your mind, put the day behind you, and prepare yourself for restful sleep. It is also recommended to avoid screen time or similar stimulating activities prior to bedtime.
Make your bedroom sleep-conducive
Ensure your space is dark, quiet, cool and free of distractions. While a warm, toasty room may sound appealing, especially in the winter, opt for keeping your room on the cooler side. There are quite a few benefits of sleeping in a cool room, including enhanced sleep quality.
Limit your intake of caffeine and alcohol
Avoid consuming these substances close to bedtime, as they can disrupt sleep. Alcohol can decrease sleep quality, while the effects of caffeine can be felt up to five hours after consumption, and it may take much longer for it to leave your body entirely. So think twice before that midafternoon cup of brew — or opt for decaf.
Get regular exercise
Physical activity promotes better sleep and can help you avoid sleep-related problems. Exercise can boost sleep quality, but timing matters. Save intense workouts for mornings or afternoons. Lighter activities close to bedtime might be better, as vigorous exercise within three hours of going to bed can raise your heart rate, increase adrenalin and disrupt sleep.
While these tips are a great starting point, if you regularly experience difficulties falling or staying asleep, we also recommend seeking the care of a doctor or sleep specialist.
Build healthy sleep habits this year
Ready to embrace 2024 with a little more energy and a lot more optimism? Resolve to get more (and better) rest this year. Building new habits like a new bedtime routine is a great way to invest in your long-term health and wellness.
If changing your sleep routine sounds challenging, we recommend starting small. According to James Clear, author of “Atomic Habits”, you should start with a very simple habit. It can feel daunting to try to make major changes to your sleep routine. So keep it simple and make minor changes, such as starting each week resolving to go to bed five minutes earlier than the week prior.
The following week, try adding five more minutes to this routine, and so on. These incremental changes won’t drastically alter your schedule and will allow you to inch your way to hitting that seven-to-nine-hour sleep goal. Use this approach to build other healthy new habits this year.
Better rest is coming soon
At Sparkle Wellness, we believe a life of wellness begins every day, and we are passionate about ensuring every step and every action leads to the next. Our mission is to empower people with healthy habits so they can take on each day with confidence and thrive. We want you to embrace life from the moment you wake until you hit the pillow at night.
That’s why we are so excited about something new we’ve been developing. In collaboration with Lo Rox Aligned Life, we’re working hard on a new product designed to aid you in your endeavor to get better rest this year.
Sign up for our newsletter for updates on this new addition to our line of proven, science-backed wellness supplements created to help you make every moment count.
Learn more about Sparkle Wellness and explore our current collection of collagen peptide supplements.
