People who sleep poorly appear to be 22% less likely to fulfill their other good intentions. This is because your system needs energy to deviate from old patterns and do something different than what you normally do. Willpower will help you stick to your good intentions for a while, but due to sleep deprivation you will lack the mental energy you need to persevere for a longer period of time. So it’s a good idea to improve your sleep at night.
It may be tempting to prioritize other things over sleep, such as the phone, work, late-night social activities, or an exciting series. Although sleep cannot be forced, these activities will certainly not promote sleep in any way. So a good night’s sleep works wonders and should be a priority for everyone.
The foundation of a good night’s sleep is your biological rhythm. The first step to creating a regular rhythm is to wake up at the same time every day. Get up as soon as your alarm goes off, turn on the light in your bedroom and get moving. Besides the fact that this is good for your sleep rhythm (and therefore your night’s rest), it also helps you start the day more energetic.
Exercising or exercising more is always one of the top three New Year’s resolutions. This is great, because it also promotes a good night’s sleep. Thirty minutes (consecutive) of exercise actually helps you fall asleep faster. That’s because when you exercise, you increase sleep pressure — a brain mechanism that builds up during the day and make you sleepy — and clear your mind. This allows you to sleep with a feeling of relaxation.
How do you turn knowledge into actual “action”? You often know what is good for you, but are unable to realize that intention. This is also called the intention gap, i.e. the gap between intention and behavior.
There is a common factor among all theories of behavior change that describes “context” or “environment” as a key factor in successful change. The environment can make the difference between the success and failure of behavioral change. For example: Your cupboard is full of chocolate while your resolution is to stop eating late-night snacks. Or you want to scroll less on your phone, but your favorite app is on the home screen and visible right on your phone.
Adjusting the environment simply means making right behavior a little easier, and wrong behavior a little more difficult. Simply. Here are some examples of how you can promote healthy behavior by changing your environment:
- You want to open Instagram less often. So you move the app to another screen and folder so you don’t see it anymore. This means you’re reminded of the app less often and open it less often.
- Want to read often. You decide to charge your phone in another room in the evening and make sure there is a book on the table next to your bed. You will now read instead of using your smartphone.
- You want to spend less time watching series, so you cancel your streaming service subscription. This way you will save a lot of time.
- You want to run more often, so make sure your running clothes are visible and all ready so you can jump into them.
With these simple changes in your environment, it will be easier for you to stick to your good intentions, and you will enter 2024 energized and relaxed!
Comfortable, productive and energetic throughout your day? Psychologist and sleep expert Alice Koster writes for Margaret and is the owner of Sucsleep. She helps others get a good night’s sleep through online workshops and coaching. Through it Instagram page It inspires you about sleep, rest, and your mindset in that regard.
