Forget diet and exercise — there's only one New Year's resolution worth keeping, says sleep experts

As the new year begins, many of us start planning our goals and resolutions for a ‘healthier’ year ahead. However, are you guilty of making changes to your diet and fitness goals, rather than looking at how you can transform your sleep quality and quantity?

Many of us sacrifice sleep for long hours in the gym, our social lives or putting in stressful hours in the office, but getting enough rest can have a positive knock-on effect.

Not only can getting better sleep make you feel rested, but it has other benefits like mental clarity and emotional resilience as well as better immunity and a boosted metabolism.

We're taking a closer look at why sleep is so important, talking to experts and looking at the latest research to find out why it should be the only resolution you need in 2026. Plus, as a wellness journalist, I'll be sharing how I’ve prioritised my sleep, and the physical and mental benefits I’ve seen because of my new healthier sleep schedule.

How much sleep should we get?

We all have different sleep needs, depending on factors such as our age and genetics; however, studies show that most of us need between seven and nine hours of sleep a night.

Neurologist Lynette Gogol agrees, adding that most of us need “7 to 9 hours of uninterrupted sleep per night to feel mentally alert, focused, and emotionally balanced, but 7-8 hours may be the sweet spot for peak performance."

“Studies show that cognitive performance, reaction time, memory, and mood all decline when sleep regularly falls below seven hours,” she adds.

Why getting at least 7 hours of sleep every night should be your New Year’s resolution

1. It benefits our mental health

Studies show that getting enough sleep daily is linked to lower rates of anxiety and depression.

However, when we’re sleep deprived night after night, it can “increase emotional reactivity, making people more prone to impulsivity, irritability, and exaggerated responses to everyday stressors."

"Over time, this lack of sleep reduces the brain’s capacity to cope with stress,” explains Gogol.

2. It benefits our physical health

When you get enough sleep, you’ll feel it in your body too — picking up fewer colds and being less prone to conditions such as heart disease and diabetes.

“Sleep is when the body repairs tissue, balances hormones, supports immune function, and restores overall metabolic health,” explains Gogol.

“Getting enough sleep also helps regulate blood sugar, blood pressure, inflammation, appetite hormones, and immune defences.”

Long-term studies also link getting enough sleep with “lower risk of heart disease, diabetes, obesity, infections, and chronic inflammation, all of which influence long-term health and longevity.”

3. Less than 7 hours can decrease life expectancy

A study in early December showed that lack of sleep can be one of the biggest factors when it comes to life expectancy.

In fact, the study by Oregon Health & Science University (OHSU) showed that millions of us are getting less than 7 hours a night, despite it decreasing life expectancy.

Rod Mitchell, a psychologist who specialises in insomnia, explains that chronic sleep deprivation keeps your body in a low-grade state of emergency.

“Stress hormones stay elevated, inflammation rises, and your cardiovascular system never fully recovers. Habitually shortchanging sleep is like running a car engine without ever changing the oil,” he adds.

4. Your energy levels will be regulated

Good energy levels help us perform at our best — whether that’s at work, in the gym or with our children.

Getting enough good-quality sleep helps to regulate our energy levels, as it “stabilizes your circadian rhythm, the body’s internal 24-hour clock that controls energy, alertness, hormones, and metabolism,” explains Gogol.

With consistent, sufficient sleep, cortisol naturally rises in the morning to support alertness before tapering off through the day, while melatonin increases at night to cue the body for sleep.

“This balanced rhythm helps prevent mid-day energy crashes, late-day exhaustion, and the wired-but-tired feeling that often comes from irregular or insufficient sleep.”

5. Your mornings and evenings will be easier

Getting enough sleep, and at the right time, can help to regulate your circadian rhythm. This is the internal clock that acts like an alarm clock in the morning and makes you tired in the evening.

“Consistent timing builds genuine biological readiness,” explains Mitchell, “you'll feel naturally drowsy at bedtime and wake more easily because your body has automated the process instead of fighting it.”

In reality, the more consistent you are with your bedtime every night, the easier it will be to fall asleep and wake up.

Why I think this resolution should be your priority

As a health and wellness journalist, I know the importance of getting enough sleep, as well as good quality sleep. Over the last few years, I’ve prioritised my sleep and seen notable changes in my health.

As a minimum, I plan for 8 hours of sleep a night — getting into bed and setting my alarm at the same time, so my body knows when it's time to fall asleep and wake up.

I use a sleep tracker called a Whoop to help me prioritise sleep, as it helps plan my bedtimes and tells me when I naturally need to wake up and go to bed.

If I don’t get at least seven hours, my concentration is low, I become more irritable and I’m much hungrier. However, when I get eight or more hours a night, I eat more mindfully, I have more energy for the gym and I’m more productive with a better attention span.

If you’re not already prioritising sleep, it should be the number one resolution on your list this year — it could help all your other health habits fall into place.