5 New Year’s Resolutions to Improve Your Sleep Quality in 2026

We’re a month away from 2026, but it’s not too late to start a few New Year’s resolutions. Most people set goals to lose weight, get a promotion, or maybe even write a book in the coming year. But I think you should make some resolutions to improve your sleep.

Sleep is often overlooked when it comes to health goals, but it’s linked to almost everything in our lives. From our ability to concentrate at work to how well our doctor visits go, sleep plays a role in it all. Lack of sleep also inhibits our ability to lose weight. So if you think about it, focusing on your sleep in the new year is an effective way to ensure all your other resolutions come true. We all want to sleep better. Now is the time to follow through on this.

Below, you’ll find my top recommendations for small New Year’s sleep resolutions that will have a tangible impact on your health and happiness in 2026.

For more about sleep, find out why you need to get more sleep in winter and how to nap like a pro.

Stick to your bedtime routine

The average adult needs 7 to 9 hours of sleep each night. Some need more, while others need less. Still, it’s a good goal to try to aim for.

Getting a good night’s sleep isn’t as simple as deciding you want to sleep well. It may take a little effort to make sure you’re in the best situation for sleeping. This might include adjusting your thermostat or adding blackout curtains to your bedroom.

This also includes a bedtime routine. It’s one of the most important and simplest things you can do to prepare yourself for sleep at night. Our body craves routine. This is why it can be so difficult to sleep while traveling or during a busy week; you are out of sync with your normal habits. If you can establish a bedtime routine that you do every night, you will notice that you will naturally start to feel tired as you progress through this routine.

For example, every night I follow the same series of steps to get ready for bed. First, I turn off the lights downstairs and head to bed. Then I turn on my bedroom lamp (not the overhead light) and head to the bathroom to brush my teeth. Then I moisturize. Then I go to bed with a book and fall asleep within 15 minutes most nights. I’ve gotten to the point where reading is so ingrained in my sleep routine that if I try to stay up late and watch a movie with subtitles, I often fall asleep. Reading puts me to sleep.

Your routine could be anything. Like taking a hot shower or listening to music while you relax. Whatever it is, choose something you can stick with over time.

Quick tips to make meeting this resolution more realistic:

• Set alarms on your phone so you don’t lose track of time.
• Add relaxing activities that help you relax and fall asleep.
• Make it a ritual that you do every night. Before long, it will become a habit that you won’t think to follow.

2. Set a bedtime and wake-up time

A big part of the bedtime routine I mentioned is a set sleep and wake time. This might be hard to hear, but all the times your parents nagged you to go to bed on time In fact served a greater purpose. A consistent schedule is essential for quality sleep.

Our sleep is based on our circadian rhythm, or the body’s natural sleep-wake cycle, which depends largely on the hormone melatonin. When the sun goes down, our brains are naturally flooded with melatonin, which makes us tired. Then, as the sun rises and we are exposed to light, melatonin is cut off and we wake up. This is how it’s supposed to work, although things like screens and blackout curtains can disrupt the natural process.

Choosing a reasonable bedtime (one that allows for 7 to 9 hours of sleep) and sticking to it can help your body establish a routine. You’ll notice that you’re naturally tired around the same time each night and you might even wake up before your alarm.

Quick tips to make meeting this resolution more realistic:

• When you go to bed, you should focus on your sleep. Put your phone away to avoid distractions.
• Stick to your bedtime, even on weekends.
• Try a sunrise wake-up call if you don’t want a traditional option.
• Add melatonin or a natural sleep aid to help.

3. Try to manage your stress

Your stress level will influence the type of sleep you get at night. Poor sleep while you’re stressed can make things worse, because it’s harder to regulate your emotions when you’re sleep-deprived. This can become a vicious cycle if you let it. That’s why managing your stress before bed is one of the best sleep resolutions you can make.

Learn more: 6 Ways Your Sleep Habits Can Sabotage Your Happiness

Combating stress can be different for everyone. For some, listening to music while relaxing before bed can work wonders, while others might find that journaling before bed does the trick. Some may even need professional help to assess their stress levels. The first step to reducing your stress and sleeping better is to recognize that you have it.

The cognitive shuffling method has recently become popular on TikTok for reducing nighttime anxiety. This hack is a cognitive behavioral therapy tool that helps you relax by disrupting your anxious thought patterns by focusing on words, images, or phases. It’s essentially a forced distraction that helps you get back to restful sleep.

Learn more: Your Guide to the Cognitive Brewing Method for Anxiety

Whatever you choose to manage your stress, it’s a step in the right direction to sleep better.

Quick tips to make meeting this resolution more realistic:

4. Reduce your caffeine intake

Taste aside, many of us rely on caffeine to get us through the day, like a band-aid for a bad night’s sleep. Drinking too late in the day can compromise your ability to sleep at night, furthering your caffeine addiction. Caffeine survives in the body for 5-7 hours, meaning its effects linger in the body hours after you receive the first boost of energy. This is why you may not realize that it is affecting your sleep. Studies have shown that caffeine before bed can decrease sleep stages three and four, two of the most restorative stages.

A good New Year’s resolution is to cut down on extra cups of coffee later in the day. Experts recommend having your last cup of coffee around noon or 8 a.m. before bed. However, it depends on how your body reacts to caffeine, so the exact timing varies.

Quick tips to make meeting this resolution more realistic:

• Slowly reduce your caffeine intake over a few weeks.
• Pay attention to the amount of caffeine you consume.
• Complete with water.
• Switch to caffeine-free tea or decaf in the afternoon.

5. Say goodbye to late-night snacks

There’s nothing wrong with having a late-night snack. Sometimes it’s the perfect treat to end our day. That said, indulging too often can compromise your ability to sleep, especially if you consume highly processed foods. Everything is fine in moderation, although it’s best to avoid eating or drinking too close to bedtime. Generally, you should stop eating 2 to 3 hours before bed.

Certain foods can upset your digestive system or cause heartburn, making it difficult to get comfortable at night. You can relieve heartburn at night by sleeping on your left side, which naturally tilts the stomach to create an air pocket between the acid and the esophagus.

Drinking anything – water or alcohol – may be good right now, but in the middle of the night it can backfire and wake you up in the night. Whether you have to run to the bathroom or your body has metabolized alcohol, it’s safer to avoid it right before bed so you can sleep soundly.

Quick tips to make meeting this resolution more realistic:

• If you must snack, choose sleep-promoting foods like whole grains, milk, yogurt, nuts or fruit.
• Avoid sweets like candy, donuts and ice cream.

Many of us fall into the trap of planning elaborate resolutions that aren’t realistic for our lifestyle. Starting with sleep for 2026 may seem basic, but it’s one of the most effective ways to achieve your goals for the new year.