Building Better Sleep Habits
It is 10 pm… the kids are in bed, the house is quiet, and it is now your “ME TIME.” It is tempting to get under your comfy blanket in front of the TV with your favorite show queued up on Netflix… and 3 hours later, you realize the time and that you will have to get up in 5 hours!
Sound familiar?
This type of cycle of chronic sleep loss in favor of getting things done or to get in your me time may seem harmless but comes with a cost.
Today, I want to share with you some reasons why we should prioritize our sleep and some ways to build healthy sleep habits.
Why Should You Care About Lack of Sleep?
Sleep is closely linked to physical health — it impacts metabolic health, circadian rhythm, and the regulation of heart rate, weight, and hunger hormones. Poor sleep also affects mental health, emotional regulation, and overall health.
When we deprive our body of adequate sleep, we pay a price. Not only might we experience trouble sleeping and have difficulty functioning the next day, but we also increase our risk for weight gain (especially visceral fat around our intra-abdominal organs), heart disease, diabetes, and even certain cancers.
How Many Hours of Sleep Do We Need?
A study from University College London published in PLOS Medicine examined 7,000 men and women at the ages of 50, 60, and 70. Sleeping for less sleep than 5 hours at age 50 was correlated with being 20% more likely to be diagnosed with a chronic disease like heart disease or diabetes and 40% more likely to develop two or more chronic conditions over 25 years compared to individuals who slept for up to 7 hours. Typically, adults should aim for 7 to 9 hours of sleep, according to CDC guidelines.
Why Do You Delay Sleep?
Because you may feel like you come LAST. Could this be your reason for delaying sleep?
Have you heard of revenge sleep procrastination? Essentially, you forego sleep because that is the only time you get for yourself. Between all the obligations of work, home, family, and the “need to-dos,” the only time left in the day for the “want to-dos” are those hours you should be resting.
Now that you know that lack of sleep has serious health impacts and can lead to poor sleep, increased hunger, high blood pressure, inflammation, and more — consider looking at sleep as self-care ME TIME too!
Ways to Avoid Revenge Sleep Procrastination:
- Block short periods of time (just 10 mins) once or twice a day for yourself to take a break. Schedule it into your calendar! The world will NOT fall apart if you step away for a bit.
- Prioritize yourself weekly — make time to cultivate your own interests like music, reading, or other hobbies. Try to schedule even 30 minutes that you can look forward to and enjoy.
- Watch JUST ONE show and set an alarm to remind yourself to turn it off and get to bed for that much-needed good night’s sleep.
What If You Get in Bed and Can’t Sleep?
If you are getting to bed on time but struggling with trouble sleeping, I know this can be very frustrating! There can be many reasons for sleep disorders — either difficulty falling asleep or waking up throughout the middle of the night and then struggling to fall back asleep. Often, medical conditions like restless legs syndrome, anxiety, perimenopause/menopause, and obstructive sleep apnea play a role. If you are concerned about underlying causes impacting quality of your sleep, consult with your health care provider.
There are ways to improve sleep hygiene through your lifestyle. Always discuss with your physician if you are considering using sleep aid medications, as they can have side effects.
7 Science-Backed Ways to Improve Sleep Quality Today:
- Establish a regular sleep schedule — aim to sleep and wake up at the same times as much as possible.
- Build a relaxing bedtime routine — take a warm bath, shower, or wear socks to increase blood flow and promote better sleep hygiene.
- Minimize screen time and avoid electronic devices in bed. Instead, dim any bright light and cover alarm clocks and other sources of blue light.
- Increase daytime physical activity — exposure to natural light and movement in the late afternoon can improve sleep patterns and reduce restless nights.
- Try listening to soft music, a sleep meditation, or a story with an app like Insight Timer, Calm, or CBT-I before bedtime.
- Avoid much caffeine, especially after 12 p.m., and limit your intake of soft drinks and energy drinks.
- Avoid large meals and alcohol before bed. A light snack is a better alternative that won’t disrupt your circadian rhythm.
Additional Tips for a More Restful Night
- Optimize your bedroom environment — use blackout curtains, a comfortable mattress, and a white noise machine.
- Keep a sleep diary to identify patterns and track quality sleep. You can even record your sleep in the Ate app to see how sleep has an impact on your food choices the next day.
- Reduce stress before bed by incorporating relaxation techniques like deep breathing or stretching.
- If you’re a shift worker or travel between different time zones, try melatonin supplements or timed exposure to bright light to regulate your body clock.
As you can see, it is well worth it to focus on getting restorative sleep for many reasons, including good health, mood, and overall well-being. So next time you head to bed, enjoy that good night’s rest and improve your healthy lifestyle!
Last Updated: February 24, 2025
Dr. Richa Mittal is an Internist and Obesity and Lifestyle Medicine physician in the Dallas Fort Worth area. Her membership-based practice focuses on a patient-centric approach to weight management, cardiometabolic health, and prevention. She offers medical, lifestyle, and culinary medicine tools in her practice to help her patients with sustainable lifestyle changes to optimize long-term health.
