More willpower doesn't help: Why sleep is the real basis for new habits

At the beginning of the year, many people resolve to change their behavior: more exercise, healthier eating, less stress. However, studies have shown for years that most of these resolutions are abandoned after just a few weeks. Failure is often explained by a lack of discipline or motivation. However, science paints a different picture.

Neuroscientific research shows that sleep deprivation impairs precisely those brain functions that are necessary for successful behavioral change. These include the ability to exercise self-control, plan ahead, and consciously deal with impulses. These processes are primarily controlled in the prefrontal cortex--an area of the brain that is particularly sensitive to sleep deficits.

Many established models of habit formation assume that people can consciously control their decisions, recognize triggers, and pursue long-term goals. What is often overlooked is that chronic sleep deprivation limits these cognitive abilities. In this state, it is much more difficult to stick to planned routines or resist short-term temptations--regardless of how well a resolution has been prepared.

Studies show that even a few nights of insufficient sleep can increase emotional reactivity and reduce the ability to self-regulate. At the same time, impulsivity increases, while the willingness to prioritize long-term goals over short-term rewards decreases. It is precisely this combination that is considered a key risk factor for new habits not becoming firmly established.

"Many people fail not because of a lack of motivation, but because of the biological conditions required for it," says Sven Hamann, an expert on sleep, energy, and performance. "Sleep is crucial for self-control, emotion regulation, and forward-looking decisions. People who consistently sleep too little demand performance from their brains that they are simply not capable of in this state."

Against this backdrop, sleep takes on a new role: not as an additional health tip, but as a fundamental prerequisite for lasting change. The realization is uncomfortable but relevant: it is no longer willpower that determines the success of New Year's resolutions, but whether the brain is even capable of change.

Sven Hamann
info@svenhamann.net

Sven Haman is an expert on sleep, energy, and performance and studies the connections between sleep, decision-making ability, and sustainable habit formation.

This release was published on openPR.