How To Develop Healthy Sleep Habits For A Better Night’s Sleep
Getting enough sleep can be important for both physical and mental health. Simple changes to your daily routine may make a big difference in how well you sleep at night. For instance, being mindful of your eating habits, getting natural light exposure in the morning, and relaxing before bedtime can improve sleep quality. Sticking to healthy sleep habits may not only help you fall asleep faster, but it can also improve your overall health. If stress or other mental health concerns make it challenging for you to get quality sleep, consider reaching out to a licensed mental health professional for support and guidance.
Why healthy sleep habits are important
Healthy sleep habits tend to be key to overall well-being. When you practice good sleep hygiene, you may be more likely to fall asleep quickly and stay asleep throughout the night.
Sleep can also play a role in mental health. Getting enough rest may reduce the risk of anxiety, depression, and irritability. People who sleep well often experience better moods and can manage stress more effectively.
In contrast, poor sleep may lead to a range of health problems. A lack of proper rest is frequently linked to an increased risk of chronic conditions like heart disease and diabetes. A lack of sleep can also weaken the immune system, making it harder to fend off illnesses.
Common myths about sleep habits
Many people struggle with sleep due to misconceptions about how to get a good night's rest. Debunking these myths may offer clarity regarding how to promote quality sleep.
You can "catch up" on sleep during the weekends
A common belief is that you can make up for lost sleep during the weekends. While it may seem helpful, this habit usually disrupts your body's internal clock. Staying up late and sleeping in on weekends can lead to what sleep experts call "social jetlag." This inconsistency in sleep patterns can make it harder to fall asleep and wake up during the workweek.
Snoring is always harmless
Many believe that snoring is just an annoying but harmless habit. In reality, loud and persistent snoring can be a sign of obstructive sleep apnea, a serious sleep disorder in which breathing repeatedly stops and starts during sleep. Sleep apnea can lead to severe health concerns, including heart disease and stroke, as well as daytime fatigue, so it can be important to talk to your doctor if you snore regularly.
Watching TV or using your phone helps you unwind before bed
It’s a common belief that unwinding before bed while watching TV or scrolling on your phone can help you relax. However, electronic devices emit blue light that can interfere with the production of melatonin, a hormone that promotes sleepiness. This can make falling asleep more difficult. Instead of using screens, try reading a book or listening to calming music.
Drinking alcohol helps you sleep better
Some people believe that drinking alcohol before bed can help them fall asleep faster. While alcohol may initially make you feel sleepy, it usually disrupts sleep patterns throughout the night. Alcohol can interfere with REM sleep, which can be an important component of restorative sleep. This can result in a less restful night and more frequent awakenings.
You can train yourself to need less sleep
Another myth is that you can train yourself to function well on less sleep. Most adults need between seven and nine hours of sleep each night for optimal health. Chronic sleep deprivation can lead to various health problems, including weakened immune function, memory issues, and an increased risk of chronic conditions, such as diabetes and heart disease.
A warm bedroom is ideal for sleep
Some people think that a warm bedroom is the best environment for sleep. However, cooler temperatures tend to be more conducive to good sleep. The ideal bedroom temperature is generally 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). A cool environment can lower your body temperature, which can signal to your body that it's time to sleep.
Sleep quality isn't as important as sleep quantity
While it can be important to get enough hours of sleep, the quality of your sleep can be equally important. Poor sleep quality, characterized by frequent awakenings and insufficient REM sleep, can leave you feeling tired even after a seemingly full night of sleep.
Healthy sleep habits to implement
Quality sleep can be key to overall well-being. Implementing a few changes can help you improve your sleep, become more rested, and maintain better health.
Have a regular sleep schedule
It’s usually best to go to bed and wake up at the same time every day to regulate your body's internal clock. A consistent sleep schedule may make it easier to fall asleep and wake up naturally. Even on weekends, try to stick to your regular sleep and wake times to avoid disrupting your sleep pattern.
Create a relaxing bedtime routine
A calming bedtime routine can signal to your body that it's time to wind down. Activities like reading, gentle stretching, and listening to soothing music can help you relax before bed. Try to avoid stimulating activities that keep your mind active, as they may make it harder to fall asleep.
Limit screen time before bed
The blue light emitted by phones, tablets, and computers can interfere with your ability to sleep. Try to avoid screens for at least an hour before bed. Instead, do relaxing activities to prepare your mind and body for sleep.
Avoid heavy meals and caffeine before bedtime
Eating large or spicy meals can lead to discomfort and indigestion, potentially making it difficult to fall asleep. In addition, caffeine can stay in your system for several hours and affect your ability to sleep. Try to avoid heavy meals and limit caffeine intake at least four to six hours before bedtime.
Exercise regularly, but not too close to bedtime
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, intense exercise too close to bedtime can interfere with sleep. Try to finish vigorous workouts at least a few hours before you plan to go to bed.
Manage stress with relaxation techniques
Stress and anxiety tend to be common reasons for poor sleep. Deep breathing, meditation, and progressive muscle relaxation can calm your mind and body. These practices may reduce stress levels and make it easier to drift off to sleep.
Limit naps during the day
While naps can be beneficial, long or late naps can disrupt your nighttime sleep. If you need to nap, try to keep it short—20 minutes may be ideal—and schedule it for early afternoon. This approach may prevent any interference with nighttime sleep.
Ensure you get exposure to natural light during the day
Natural light exposure can regulate your sleep-wake cycle. Try to spend time outside during the day, especially in the morning. Exposure to sunlight may increase your alertness during the day and help you fall asleep more easily at night.
Avoid alcohol before bed
Alcohol can affect the quality of your sleep and often leads people to wake up during the night. Try to avoid drinking alcohol in the hours leading up to bedtime.
When to seek professional help
There are times when typical sleep challenges can become bigger problems. It may be time to consult a professional if you find it difficult to get the recommended seven to nine hours of sleep each night despite trying different strategies. Chronic sleep problems can affect your overall health and well-being.
Sometimes, sleep problems may be linked to mental health conditions like anxiety or depression. In these situations, addressing both sleep and mental health at the same time might be necessary. Treatments could include cognitive behavioral therapy, prescription medication, or both.
Seeking help online
Online therapy may be a helpful option if you’re struggling with sleep problems and don’t want to add an in-person appointment to your schedule. BetterHelp is an online platform that can connect individuals with licensed therapists. You can schedule appointments at times that work for you and choose between video conference, phone call, and online chat for each session.
A 2016 study found that online therapy could effectively treat insomnia. Participants who received online cognitive behavioral therapy (CBT) usually showed significant improvements in sleep quality. These results suggest that virtual sessions can be just as beneficial as face-to-face therapy.
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