Sleep is intrinsically linked to our physical health and mental health, and thus quality of life. The Centers for Disease Control and Prevention states that adults require at least 7–9 hours of sleep each night, and yet over 35% of adults reported sleeping less than 7 hours a night in 2018.
Poor sleeping habits, whether it be going to bed at varying times, too much screen time, and caffeine consumption too late in the day, can effectively disrupt the body's natural sleep-wake cycle (or circadian rhythm). This can lead to fatigue, lowering immunity, poor concentration, and chronic conditions including heart disease and diabetes.
Healthy sleep habits, or "sleep hygiene," promotes good, consistent sleep. In this blog, we will outline the essential dos and don'ts of healthy sleep habits, so you can cultivate a sleep routine that supports your health.
What are Sleep Habits?
Sleep habits are the everyday behaviors and routines that contribute to both how well and how long you sleep. Sleep habits include: your bedtime, your wake-up time, your pre-sleep behaviors, your sleep environment, and lifestyle choices such as diet, screen time, and physical activity.
Regular, positive sleep habits—also known as good sleep hygiene—help you regulate your internal circadian clock, and create better sleep quality; whereas poor sleep habits can create disturbances in our sleep, such as insomnia, or daytime fatigue.
How Do Sleep Habits Affect Your Health?
Sleep habits have a tremendous impact on your overall physical, mental, and emotional well-being. Poor sleep hygiene—anything from inconsistent sleep schedules, to late-night screen time, to not sleeping enough—can disrupt the body's natural circadian rhythm, and can lead to serious health concerns.
Research studies have established that chronic sleep deprivation correlates with elevated risk of:
- heart disease,
- diabetes, obesity, and
- depression.
Good sleep habits, on the other hand:
- promote sleep that is deeper and more restorative, and
- supports cognitive function,
- memory consolidation,
- immune health,
- mood stability, and
- hormonal balance.
It can be either consistently getting 7–9 hours of sleep quality each night or consistently going to bed around the same time, sleep routines are critical for long-term health and performance.
Good Sleep Habits
Creating and maintaining good sleep habits, also known as sleep hygiene, is essential to restful, deep sleep and good health. Here are the most effective foods to produce good sleep hygiene:
1. Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—including on the weekends. Training your body’s internal clock (circadian rhythm) will help regulate your sleep schedule and will enhance the quality and quantity of sleep you achieve over time.
2. Create a calming bedtime routine
Prepare for sleep by doing relaxing activities, like reading a book, listening to soft music, or bathing. This can help cue your brain that it is time to begin winding down by minimizing mental stimulation and allow you to fall asleep more quickly.
3. Make a sleep environment that is comfortable
The ideal environment to sleep in is dark, quiet, and cool (between 60–67 degrees Fahrenheit or 15–19 degrees Celsius). Use blackout curtains, earplugs, or white noise machines if necessary. Invest in a supportive mattress and pillow to avoid physical discomfort.
4. Limit your screen time before bed
Phones, tablets, and TVs emit blue light that disrupts the production of melatonin, the hormone involved in sleep. Plan to turn off all screens at least 30–60 minutes before bed, allowing your brain time to reach sleep readiness before sleep.
5. Avoid Nighttime Stimulants and Heavy Meals
Caffeine, nicotine, and even alcohol can affect sleep patterns. Also, eating large or spicy meals close to bedtime can lead to indigestion or discomfort, which makes falling asleep even harder.
6. Get Exposure to Natural Light During the Day
Daylight helps sleep-wake cycles be regulated. Try to get outside or near a bright window during the day, especially early on. This helps improve alertness during the day and supports better sleep at night.
7. Exercise Regularly (But Not Too Late)
Physical activity during the day can facilitate deeper sleep at night. Try to exercise at least 30 minutes per day of moderate intensity, but leave some time (at least a few hours) between your intense workout and sleeping time to avoid stimulation.
8. Use the Bed Only for Sleep and Intimacy
Don't go to bed to perform the "work" of a job, or eat. Try not to "watch TV or scroll" in the bed. Train your brain to know that when you lie down in bed, you are going to sleep and not carry "work or TV or scrolling" with you.
9. Limit Long Daytime Naps
Short power naps, 20-30 min are refreshing, but long daytime naps or irregular daytime naps can disrupt your nighttime sleep cycle (especially if you have insomnia).
10. Manage Stress and Mental Health
Stress or anxiety that is not addressed can affect your sleep quality. Stress management techniques like journaling, breathing exercises, mindfulness meditation, or seeking assistance from a qualified therapist can help you decrease your overall stress and anxiety levels.
Non-Habit Forming Sleep Aid
A sleep aid that is non-habit forming is any med, supplement, or natural remedy that facilitates sleep without physical dependence or withdrawal symptoms. This means the sleep aid done not include any type of sedatives, including benzodiazepines.
In short, non-habit forming sleep aids considered safer for shorter or longer use, because they do not include any form of tolerance and will continue to be effective with repetitive use over time, unlike sedatives and benzodiazepines.
In addition, non-habit forming sleep aids are often recommended for individuals experiencing intermittent sleep disturbances. Non-habit forming sleep aids include things like melatonin, valerian root, chamomile, and some prescription options such as ramelteon.
Here are some non-habit-forming sleep aids that are commonly recommended:
Over-the-Counter (OTC) Options
Melatonin – a natural hormone that helps regulate sleep-wake cycles
Valerian root – a herbal supplement with mild sedative effects
Magnesium – supports relaxation and healthy sleep function
L-theanine – an amino acid that promotes calmness
Chamomile – often used as tea or in supplement form for its calming effects
Prescription (Non-habit-forming)
Doxepin (Silenor) – a low-dose antidepressant used for sleep maintenance
Ramelteon (Rozerem) – mimics melatonin to help with sleep onset
These are generally considered safer than traditional sedatives or benzodiazepines. However, always consult a healthcare provider before starting any sleep aid, especially if you have underlying health conditions or take other medications.
Health Risks of Poor Sleeping Habits
Sleep hygiene problems can be detrimental to both physical and mental health. Throughout time, irregularity with sleeping hours, inadequate sleep and disrupted sleep hygiene can interfere to the body's natural circadian rhythms and results in the brain being less able to properly perform important restorative processes during sleep.
Studies have shown chronic and long-term sleep deprivation increases a person's risk of serious conditions like heart disease, diabetes, depression and premature death.
Lastly, poor sleep can play a role in decision-making, emotional stability, immune function and overall quality of life. Being aware of the health risk factors associated with poor sleep is the first step in dieting, exercise and lifestyle changes associated with sleep.
The following are the health risks of poor sleeping habits:
- Weakened immune function
- Higher risk of cardiovascular disease
- Weight gain and obesity
- Type 2 diabetes risk
- Depression and anxiety
- Impaired cognitive function
- Poor memory and focus
- Increased accident risk
- Hormonal imbalances
- Shortened life expectancy
Final Thoughts
To maintain health in the long-term and for daily function, good sleep health is necessary. Fortunately, there are some simple modifications to your daily activities—like going to bed and rising at the same time, having a bedtime routine, and reducing screen time—that can enhance sleep health. Sleep health should be recognized as not optional but as an element of our overall health.
