Experts agree that sleep is just as essential to setting healthy resolutions for the new year as nutrition and exercise.
According to the Centers for Disease Control and Prevention (CDC), sleep deprivation can increase your risk of obesity, high blood pressure, type 2 diabetes, heart disease, poor mental health, and even premature death.
Lack of sleep can also negatively impact your mood, productivity, and concentration throughout the day.
Here are nine of the most notable sleep findings that Fox News Digital has covered over the past 12 months.
Each of these discoveries could lead to better sleep in the year ahead.
1. Catch up on sleep on the weekends may have health benefits
A study published in the journal Sleep Health found that people who slept at least an hour more on weekends had lower rates of cardiovascular disease than those who didn't make up for it.
The biggest benefits were seen in people who slept less than six hours during the week and at least two extra hours on the weekend.
Although this is an observational study, Dr. Mark Siegel, a professor of clinical medicine at New York University Langone Medical Center and a Fox News medical contributor, said he believes the findings are valid.
“More sleep lowers your metabolism to a lower level, which lowers your risk,” he said.
2. Not everyone needs eight hours of sleep every night.
Most people tend to focus on how much sleep they get each night, but experts say that may not be the most important metric.
In November, researchers at Harvard University published a study showing that sleep regularity (going to sleep and waking up at about the same time each day) may be more important than quantity.
“Disrupting your circadian rhythm by going to bed and waking up at different times each day can have negative health effects, including insomnia, daytime fatigue, difficulty concentrating, and increased risk of chronic disease.” says one of the researchers. he told FOX News Digital.
3. Sleep tracking is beneficial – as long as you don't go overboard.
Wearable tracking devices can help people get healthier sleep hours and better quality sleep, but getting too hung up on that data can lead to a disorder called orthosomnia.
The Journal of Clinical Sleep Medicine coined the term to describe patients who are “obsessed with or concerned about improving or perfecting their wearable sleep data.”
Experts say people who become obsessed or anxious about sleep tracking should stop tracking it, see a sleep specialist, or both.
4. Sleep and mental health are closely related
A fall report from sleep and meditation app developer Calm found that the majority of people (78% of respondents) feel that lack of sleep is having a negative impact on their mental health.
“Sleep deprivation affects your psychological state and mental health,” Dr. Raj Dasgupta, chief medical advisor in Sleepopolis, Calif., told FOX News Digital.
“And people with mental health problems are more likely to suffer from insomnia and other sleep disorders.”
People who have sleep difficulties that affect their mental health, or vice versa, should consult a professional, experts say.
5. Winter is the season when sleep problems occur the most.
Six in 10 Americans say their sleep habits are different during the winter compared to other seasons, according to a survey conducted by Onepol from September 26 to September 29 on behalf of Mattress Firm. They answered that they felt that way.
A quarter of people said waking up in winter was the hardest time, and 21% said they felt more tired during this time of year.
“One of the best things you can do for your body is to be active during the day and create a relaxing sleep environment,” said Dr. Jade Wu, sleep advisor at Mattress Firm North Carolina, SWNS reported. ” he said.
6. It's not a good idea to check the clock if you wake up and can't go back to sleep
When your sleep is interrupted, it's tempting to look at your phone or watch, but experts say it can make it more difficult to come back from sleep.
“Checking the time can increase stress and make it harder to fall asleep,” San Francisco sleep expert Dr. Viquan Luo told FOX News Digital.
“Additionally, if you check the time on your phone, the content of the call may be too stimulating, making it even more difficult to relax and fall asleep.”
Instead, Luo recommended trying things like gradual relaxation, breathing exercises, a white noise machine, and other relaxing techniques.
If that doesn't work within 10 or 15 minutes, she said, it's best to get out of bed and engage in a quiet, non-stimulating activity.
7. The wrong mattress can negatively impact your sleep
Experts agree that your mattress choice will affect the quality of your sleep.
According to data from Sleep Doctor, sleeping on a hard mattress can increase your chances of sleep deprivation by 78%.
Common signs that you need a new mattress include difficulty sleeping, morning pain, allergy symptoms, and visible signs of wear and tear.
According to Shelby Harris, Ph.D., director of sleep health for the website Sleepopolis and a licensed clinical psychologist at Albert Einstein College, choosing a new mattress should be based on your personal preferences for sleeping position, body shape, feel and materials. He says all preferences should be taken into account. New York Medicine.
8. Proper lighting is key to sleep
Harris warns that outside light can seriously disrupt sleep.
“If outside light, such as from street lights, enters your bedroom window, it's important to block this light with curtains or blinds to avoid disrupting your sleep,” she told FOX News Digital.
Other culprits include blue light emitted by cell phones, computers, and tablets.
Instead, experts recommend using orange or sunset-colored lighting and keeping the lights dim before bed.
9. A World War II-era military sleep method may help with insomnia.
Some claim that a method used by the US military during World War II could help people fall asleep within five minutes.
The “Military Sleep Technique” involves relaxing all the muscles in your body, starting from your face down, while breathing slowly and deeply.
Dr. Alex Dimitriou, founder of Menlo Park Psychiatry and Sleep Medicine in California, says, “Relaxing muscles throughout the body with an emphasis on deep breathing can be an effective way to increase relaxation and reduce thinking. '' he told Fox News Digital. .
“It's even more effective in the final step, where you focus on increasing your visualization and clearing your thoughts.”
