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New Year’s sleep resolutions for a healthy 2020

Filed in
  • Sleep hygiene
  • Healthy sleep habits

By Corinne Lederhouse  |  Jan 02, 2020
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New Year’s Day is the sleepiest day of the year according to American Academy of Sleep Medicine survey results of 2,003 U.S. adults. More than half (57%) of survey respondents reported they are more tired than usual on New Year’s Day compared to other holidays and times of the year, followed by the first day back at work in January (45%) and the 5th of July (41%).

The start of a new year is the perfect time to set healthy sleep goals. Sleep improves your well-being, fitness, and productivity. It also helps you fight off illness, maintain a healthy weight and avoid chronic diseases.

Make 2020 a year of healthy sleep by dedicating yourself to one (or multiple!) resolutions to improve the quality and quantity of your sleep.


Resolution 1: Get a sufficient amount of sleep each night

According to the AASM, adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Not everyone has the same sleep needs, as some people need more than 7 hours per night and other can get by with a bit less.

Getting less than 7 hours of sleep on a regular basis increases your risk of several health problems, but CDC data show that 35% of U.S. adults fail to sleep at least 7 hours per night. Don’t be part of that statistic -- make it a priority to get enough sleep.   

  • Identify a consistent bedtime that allows you to get the proper sleep duration
  • Make it a goal to be in bed with the lights out by bedtime each night
  • Set bedtime alarm to remind you when it’s time to start getting ready for bed

Resolution 2: Get better quality sleep

Set yourself up for the best possible sleep by avoiding distracting activities before bed and creating a relaxing sleep environment. Disrupted sleep isn’t as restorative as quality sleep, so get rid of electronic distractions in the bedroom by silencing (or turning off) your cell phone and TV. You should power down your devices at least 30 minutes before bedtime.

  • Avoid alcohol, caffeine and tobacco in the evening
  • Don’t eat a large meal or exercise right before bed
  • Keep your bedroom dark and cool

Resolution 3: Seek help for sleep problems

If you have an ongoing sleep problem or have trouble staying awake during the day, you should speak with your medical provider or reach out to an AASM-accredited sleep center. Led by a board-certified sleep medicine physician, the sleep team at an accredited sleep center is expertly trained to help with the management of any sleep disorder.

  • Common sleep disorders like insomnia and sleep apnea are treatable
  • An accredited sleep center can help you determine the proper treatment plan so you can get back to living your healthiest life

Achieving your goal

Sticking to your sleep resolution starts with practicing good sleep hygiene, which are healthy habits that promote better sleep. Healthy sleep works best when you keep a regular routine.

  • Try to wake up at the same time every morning and go to bed when you feel sleepy
  • Keep your bedroom dark, cool, and free from distracting technology
  • If lifestyle changes don’t improve your sleep, talk to your medical provider about your concerns

Tired of waking up on the wrong side of the bed? Start 2020 off on the right foot by setting a sleep resolution to help achieve better sleep on a consistent basis.