Resolutions are Overrated: Sleep, Movement, Eating, and Pain Management
Resolutions are Overrated: Sleep, Movement, Eating, and Pain Management
We are one month into 2025. Maybe you made some New Year's Resolutions and are sticking to them and maybe you don’t want to talk about it. I personally believe you can make changes and form new habits at any point in the year. Why not start now? Let’s go over some foundational goals you won’t regret.
Prioritize Better Sleep
Sleep is the cornerstone of health and recovery. To improve your sleep, start by setting a consistent bedtime and wake-up schedule. Create a relaxing bedtime routine—whether it’s reading, meditating, or listening to calming music—to signal your body that it’s time to wind down. Keep your bedroom cool, dark, and free of distractions like screens. Even small tweaks, like reducing caffeine intake in the afternoon or taking a Magnesium glycinate supplement can have a profound impact on your sleep quality.
Set Realistic Movement Goals
“Movement is medicine” and “Consistency over intensity”. If you’ve been in the clinic, odds are you have heard me say these phrases. Either figure out how to accomplish this at home or join a gym or group. Highland is blessed with some outstanding gyms that can meet your needs. Want group classes that are encouraging and fun? Try out Pulse Personal Training, EPOC, or Korte Rec Center. Want to get into combat sports like boxing or Brazilian Jiu Jitsu? Hit up ALPHAS or Fathom Brazilian Jiu Jitsu, respectively. Need to unwind and de-stress? Take a yoga class at Heart and Soul Yoga with Sharon or comPOSEure.
There are many other great places too and everyone will be happy to help you. A good personal trainer can be a worthwhile investment. Do something you will enjoy and remember movement is medicine and consistency over intensity.
Focus on Healthy Eating Habits
Healthy eating doesn’t have to mean strict diets or deprivation. Instead, aim for moderation and consistency over intensity. Starting to see the trend? Incorporate more whole foods like animal proteins, eggs, fruits, vegetables, nuts, and whole grains into your meals. Plan and prep your meals to reduce the temptation of unhealthy choices when you’re short on time. Hydration is just as important, so keep a water bottle handy throughout the day. Your minimum goal should be to drink half your body weight in ounces per day.
Manage Pain Proactively
Chronic pain can disrupt every area of life, but there are steps you can take to regain control. Regular movement, stretching, and strengthening exercises tailored to your needs can help immensely. The good news is that improvements in one of these areas will compound and improve other areas, but specifically pain. A better diet leads to less inflammation and decreased pain, better sleep leads to quicker healing times, and movement is medicine. If pain persists, consult with a healthcare provider for personalized solutions.
Make 2025 Your Year of Progress
The key to achieving these goals lies in starting small and staying consistent. Track your progress, celebrate your wins—no matter how small—and give yourself grace when setbacks happen. Each step you take, no matter how tiny, brings you closer to the vibrant, healthy life you deserve. Here’s to making healthy changes at any point in the year!
