LIFE HABITS: Daily Practices for Lasting Well-Being (Life Habit 18)

LiifeHabit: Practice Sleep Hygiene

Benefit: Getting quality sleep is important for immune function, brain health, and cognitive performance. You probably understand the importance of sleep after experiencing a bad night’s rest. However, sleep is not something anyone can completely control. What you can control, though, are your daily bedtime habits. You can improve your chances of a good night’s sleep by practicing good sleep hygiene. This involves aligning with your body’s natural sleep rhythm to help you fall asleep more easily, even during times of stress and anxiety.

Overview: Think of good sleep hygiene as working with your body’s natural sleep patterns rather than against them. By reinforcing these natural sleep cycles, your body knows when it’s time to shut down and rest. Developing healthy sleep habits should be a key part of your overall well-being, just like eating a balanced diet, staying active, socializing, and maintaining a healthy work-life balance. These habits are all part of a holistic approach to a healthy, balanced life. Establish good sleep habits, and let your body handle the rest.

LiifeHabit Guide

Practice Sleep Hygiene

1. Stick to a Regular Sleep and Wake Cycle (Even on Weekends): Sticking to a regular sleep and wake cycle is important because it helps regulate your body’s internal clock. This clock controls the release of hormones like melatonin, which promotes sleep, and cortisol, which promotes alertness. A consistent schedule reinforces these natural cycles, making it easier to fall asleep and wake up at the same time each day. Irregular sleep patterns can disrupt this rhythm. Try to go to bed and get up at the same time every day, even if you have a restless night.
2. Turn off the Blue Light on Your Devices in the Evenings and Early Mornings: Turning off the blue light on devices is important because the blue light emitted from screens (like phones, tablets, and computers) can interfere with the production of melatonin, the hormone that regulates sleep. Exposure to blue light in the evening tricks the brain into thinking it’s still daytime, suppressing melatonin production and making it harder to fall asleep. Most devices have the option to turn this off at specific times of the day.
3. Schedule a Daily Worry Time: Scheduling a “worry period” during the day can help improve sleep by managing anxious thoughts before bedtime. When worries persist at night, they trigger the body’s “fight or flight” response, releasing stress hormones like cortisol and adrenaline, which increase alertness and make it more difficult to sleep. By setting aside time during the day to write down and challenge these thoughts, you can process them more effectively and reduce their nighttime impact. This practice helps train your brain to associate bedtime with relaxation rather than stress. Seeking support from a professional or a loved one can further help reframe negative thoughts, making it easier to relax and fall asleep.
4. If You Can’t Sleep, Get Up and Do Something Relaxing: If you’re having trouble falling asleep, try getting up and doing something soothing to help you relax. Everyone has nights when sleep doesn’t come easily, and sometimes a change of scenery or a calming activity can make all the difference. Try meditating, reading a book, or deep breathing to activate your parasympathetic nervous system. Avoid looking at the clock – remember, it’s the quality of your sleep that matters most, not the exact number of hours. Taking this gentle approach can help you drift off more naturally and wake up feeling more refreshed.
5. Go to Bed to Relax, Not Just to Sleep: When you focus too much on achieving “perfect” sleep or hitting a certain number of hours, you can create sleep anxiety, triggering the body’s stress response and increasing cortisol levels, which makes falling asleep harder. This phenomenon, known as “sleep performance anxiety,” can become a self-fulfilling prophecy, where worrying about sleep makes it even more difficult. Instead, let go of rigid sleep goals and turn off sleep trackers. Know that your natural sleep drive will eventually take over. Also, sleep needs are unique and vary across different stages of life; there’s no one-size-fits-all requirement. By prioritizing relaxation and understanding that everyone’s sleep needs are different, you’ll engage the parasympathetic nervous system, promoting a calm state.
6. Stay Active During the Day: Staying active during the day is a game-changer for your sleep! When you move your body, you help regulate your internal clock (circadian rhythm), making it easier to drift off at night. Exercise boosts melatonin, the hormone that promotes sleep, and reduces stress, so you can fall asleep faster and sleep more soundly. For a better night’s rest, aim for 10,000 steps a day and try to squeeze in 30 minutes of aerobic activity three times a week. Your body – and your sleep – will thank you!
7. Get Outside (Especially in the Mornings): Getting outside, even on cloudy days, is a simple way to boost your melatonin production and set yourself up for better sleep. The more natural light you soak in, the more melatonin your body creates, strengthening your sleep drive by the evening. Make it a habit to step outside first thing in the morning, even for 10 minutes, and take work breaks outdoors when you can. Whether exercising, walking, or enjoying nature, your body craves fresh air and sunlight. After all, you’re not designed to be stuck indoors!