New Year's Sleep Resolution: Focus on the process rather than the outcome

Sleep is fundamental

Research indicates that obtaining the proper amount of shut-eye each night is important as getting enough sleep improves mental, physical, and emotional well-being. Sleep also generates the energy as well as the self-control that is necessary to achieve other goals. Even so, sleep does not get the attention of those who desire to make changes when a New Year presents itself. Every January 1, millions of people around the world view an incoming year as an opportunity for making resolutions for self-improvement.

A New Year A New You

A New Year January 1 signals an entirely new season and there is hope that what was not accomplished during the previous 12 months can be achieved in the new year. Goals are set for change in the coming 365 days and the most common resolutions are related to health. The two most popular each year are losing weight and giving up smoking. Mental health and emotional wellbeing are now near the top of the list due to an increased emphasis in society on mindfulness and relaxation. Sleep, however, is not something most people consider worthy of focusing on when a new year dawns.

A New Year's sleep resolution can be a powerful tool for individuals who are looking to emphasize wellness and healthier living in the coming year. Sleep enables virtually every system of our bodies to effectively function. When we get enough sleep our minds are sharpened and cognitive skills like memory and thinking improve. Sleeping boosts emotional regulation and also strengthens physical health. The best thing is that it is free and involves no one else but you.

Keep at it

There is an old saying that people are creatures of habit and another that tells us that "practice makes perfect." I think of the James Brown song where the lines are "If you don't get it the first time, back up and try it again." This echo's "If at first, you don't succeed, try try again." These adages let us know that continuing the process rather than giving up is more important than the actual outcome. Keep at it each and every night and you might be pleasantly surprised at the results in the long run.

Sleep rejuvenates

Studies have concluded that when we obtain enough sleep each night our bodies regenerate which will make it easier to follow through on other New Year's resolutions. Sleep provides energy for exercise, enhances on-the-job productivity, and improves creative thinking skills. Studies have found that getting quality sleep is associated with better self-control, which makes it easier to follow through on other resolutions in the New Year.

The SMART mantra

Research suggests that developing consistent sleep habits can improve self-control and the ability to continue striving toward goals even during times of great stress difficulty. Experts highly recommend what is called the SMART acronym for New Year's resolutions and this can be used in your desire to obtain more sleep. This method is said to be effective in turning your goals into a reality. You can also use the acronym as a mantra and tell yourself that you are becoming SMART where getting more sleep is concerned.

Specific: The goal should be crystal clear and not vague. Desiring to obtain more sleep each night is the objective so keep your eyes on the prize.

Measurable: Tracking your goal in this instance is rather easy because all you need to do is write down when you go to bed and the time you wake up. This is important for older people whose sleep patterns often are interrupted.

Achievable: The goals should be one that is attainable and realistic. Over time strive for an hour or 2 of additional sleep each night rather than saying you will go from 4 hours of sleep to 12 immediately.

Relevant: The above information outlines why proper sleep is necessary so your health should motivate you to keep this resolution.

Time-Bound: Plans for change should start with a set period of time. It's a good idea to determine in 30, 60, or 90 days what you have achieved and make necessary adjustments. Pay attention to what keeps you up at night such as late-night snacking, bright lights, the television, or being too active prior to bedtime.

The process is more important than the final outcome

Enjoy the process rather than focusing on the outcome. There is a saying that whatever you do for 21 days straight will become your new normal. Set a goal of going to bed 10 to 15 minutes earlier each night rather than several hours sooner. Reinforcing this routine will help this change in behavior seem automatic and more easily sustainable. Set mini-goals of checking in during holidays such as Valentine's Day, Saint Patrick's Day, Easter, Memorial Day, July 4th etc.

Take it one night at a time and over a period of time, you might just surprise yourself and find that you have indeed achieved the goal of more sleep in the New Year. Obtaining enough sleep is more complex than writing down 5 or 10 steps and trying to follow through each day. Enjoy the ride and you will thank yourself down the road.