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At the beginning of each year, nearly 50% of Americans make a New Year’s resolution, over 70% of which are related to being healthier.

By February, it’s estimated that 80% forget about or give up on their resolutions.

While New Year’s resolutions can help establish a commitment to a new direction, it’s the little things that we stick to doing every day that have the most significant impact on our overall wellness.

Here are 4 ways to simplify wellness in 2024:

bed sheets

1. Sleep Well

The simplest way to improve your overall wellness is through a good night’s sleep.

Sleeping well is the one thing you can do that has almost an immediate positive impact on your physical, mental, and emotional health.

Overnight, it leads to more energy, a better memory, reduced risk of disease, better metabolism, and even make you look better.

We spend one-third of our lives asleep - and this is the time our body goes to work repairing, restoring, and renewing itself.

Aim to sleep for the recommended 7-9 hours each night for countless of wellness benefits.

Here are several other ways to improve your sleep:

Try not to eat 2-3 hours before bed (if your digestive system is working, your body won't be able to get into as deep of sleep)

Keep the bedroom temperature cool (when you sleep, your body temperature naturally drops - a cooler room can help you get there. Studies have shown between 60-68 degrees Fahrenheit works best)

Avoid blue light from screens (the artificial blue light emitted from electronic screens triggers our body to produce cortisol, keeping us wake and alert. If you use a device, make sure it is in a 'night mode', filtering out the blue light)

How to start: Look at your current sleep schedule. See if there are any small changes you can make to keep sleep a priority.

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2. Move Often

This habit does not mean going to the gym every day for over an hour. Time in a gym is great, but a real key to aging well is to be active every chance you get.

Movement has been shown to keep the mind sharp, fend off stress and depression, improve circulation, promote higher-quality sleep, build a stronger immune system, and reduce the risk of disease.

One research study concluded that sitting is the new smoking.

A 2011 study documented 800,000 people and their sitting habits. The study found that people who sit the most, compared to people who sit the least, have a greater risk of disease:

112% increased risk of diabetes
147% increased risk of cardiovascular events like heart attack and stroke
90% increased risk of death from cardiovascular events

It's important to note: sitting itself is perfectly fine; it's the prolonged static position that begins to cause problems to our health. The solution is to be more dynamic and move in more, tiny ways throughout the day.

Welcome opportunities to move, all day long: take the stairs instead of the elevator, take a break from the desk to stand up and stretch, or stroll through your neighborhood.

How to start: Try walking 10 minutes each day. Then increase that time by 5 minutes each week.

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3. Stay Hydrated

Because our bodies are composed of about 60% water, staying hydrated is essential for numerous functions in our body.

Studies have found 6-8, 8 oz glasses is a good daily intake for your wellness.

How to start: There's no need to overdo the hydration. Start with where you are: look at how much water you're already taking in, then aim to add 1 more 8 oz glass during the day.

path in nature

4. Get Outside

One of the most under-rated wellness habits is spending time in nature. Whether it's a walk in the woods, a day at the beach, or a trip to the nearest park, nature has been shown to have a significant healing effect on both the mind and the body.

Studies have shown that regular nature exposure leads to:

Improved cognitive function
Brain activity
Improved blood pressure
Better mental health
Increased sleep quality
Decreased risk of cardiovascular disease, depression, anxiety, and chronic disease

How to start: Combine this habit with Habit #2 and take your 10 minute walk outside in nature.

Conclusion

The 4 habits to start implementing in 2023 are:

Sleep well
Move often
Stay hydrated
Get outside

This year, simplify your wellness.

Instead of making New Year’s resolutions and feeling bad if you fall short, consider making New Day’s resolutions – a daily commitment to doing the simple, small things you know you can do that would have a compounding effect over time.

Start small, and begin by implementing one habit at a time.

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