We can all get behind better sleep habits (we see you, snooze button). Whether it be temperature, a dark as night room, or the crashing waves from a white noise machine, we have sleep habits that help us fall asleep and stay asleep. But, we know the snuggle is real! That’s why it’s so important to develop sleep habits that help you wind down so you get a good night of sleep. Luckily we know a thing or two about good sleep habits.

Don’t Lose Sleep Over Insomnia

Insomnia is characterized as the "inability to initiate or maintain sleep." Sleep habits can have a profound effect on insomnia. Sometimes we wake up hours before our alarm goes off and can't fall back asleep or, we feel exhausted throughout the day. Before diagnosing yourself with a condition like insomnia, be sure to consult a provider that specializes in sleep and/or sleep habits (so you can rest easy). Insomnia can be "learned" or "conditioned" over time—from everyday stress or even the fear of being unable to fall asleep. That's why it's so important to develop good sleep habits to ensure you wake up ready to rise and shine.

Sleep Off Sleep Deprivation 

Sleep deprivation affects people in different ways. It can range from feeling groggy in the morning to feeling unfocused throughout the day. Here are a few signs you need to improve your sleep habits:

• It takes you more than 30 minutes to fall asleep 
• You wake up more than once per night
• You lie awake for more than 20 minutes when you wake up in the middle of the night
• You feel tired and/or have difficulty concentrating throughout the day
• Your skin is breaking out and/or your eyes are puffy, red, or developing dark circles
• You feel more hungry and/or gaining weight
• You feel more stressed, emotionally exhausted, or angrier than usual

Sleep Quality Over Quantity

It’s true—the quality of your sleep (and sleep habits) matter more than the quantity. Adults are recommended to get 7-9 hours a night, however, sleep quality is a little more complicated. It’s determined if:

• You fall asleep within 30 minutes from getting into bed
• You typically sleep throughout the night, waking up no more than once
• You're able to sleep the recommended hours of sleep for your age group
• You fall back asleep within 20 minutes if you do wake up
• You feel rested, restored, and energized when you wake up in the morning

Hit the Sack on Bad Sleep Habits

Many factors contribute to poor sleep habits—and we all know a few restless nights can really take a toll. Take a look at the list below to see if any of these sleep habits apply to you:

• Irregular sleep schedule
• Consuming too much caffeine or alcohol
• Increased stress
• Symptoms of sleep deprivation

If so, it’s time for new and improved sleep habits!

Don’t Snooze on Healthy Sleep Habits

Oh, sleep. We need you. We love you so much. But you can truly be finicky sometimes. That's why creating strong sleep habits can help us wind down for deeper sleep. Often referred to as "sleep hygiene," your sleep habits include your bedroom environment, winding down pre-bed, and other rituals throughout the day. Just like taking care of your teeth, sleep hygiene is all about creating good sleep habits.

Hit the Hay with Healthier Sleep Habits

What you do throughout your day (especially before bed) can have a major impact on the quality of your sleep. Creating healthy sleep habits can greatly improve physical and mental health, productivity, and your overall quality of life. Everyone can benefit from better sleep! So, how do you start developing healthy sleep habits? Right this way.

Humans have an impressive ability to adapt. When it comes to sleep habits, it’s important to take on both environmental changes and new routines. Luckily, sleep habits have virtually zero cost or risk—but good sleep habits can really pay off in the long run. Here’s how you can position yourself for better sleep:

• Set up your sleep schedule: Whether it’s a Wednesday or Sunday, wake up and sleep at the same time to get in the rhythm of consistent sleep. Schedule it early enough so you get 7-8 hours of sleep.
• Limit your naps: They’re great when you need a pick-me-up, but they can throw off your sleep routine at night. Keep them short and limited to the early afternoon.
• Get comfortable: Make your bedroom quiet, relaxing, and be sure to switch out clean sheets each week. Also, keep your bedroom at a cool, comfortable temperature.
• Food, drink, and caffeine: Avoid eating a large meal and reduce the amount of fluid you take in before bed, especially your favorite frappe.
• Follow a routine: Take the same steps each night, such as letting the dog out, changing into your pajamas, and brushing your teeth. This reinforces your mind that it’s time for bed.
• Wind down for at least 30 minutes: Build in a 30-60 minute buffer that’s completely electronic device-free (that’s right, say no to the late night scroll)–they cause mental stimulation and may decrease melatonin. Some relaxing practices to help you wind down include taking a warm bath, relaxing yoga poses (hello, reclined butterfly), journaling, or reading your favorite book.
• Avoid tossing and turning: Having a positive connection to bed and sleep is important. If you can’t fall asleep after 20 minutes, get up and stretch, read, or do something calming in low light until before trying to sleep again.

Sleep Habits Daytime Edition

That’s right. It’s not just bedtime sleep habits that affect how you sleep. What you do during the day can have an impact on your circadian rhythm. Throughout your busy day, try to incorporate:

• More sunlight to encourage quality sleep
• Regular exercise to make it easier to sleep
• Reduce alcohol intake, which disrupts sleep later in the night
• Cut down on caffeine in the afternoon and evening
• Try essential oils such as lavender to calm your nervous system
• Try prioritizing self-care with healthy meals. 

Eat Your Way to Better Sleep Habits

We don’t like to brag, but we know a thing or two about food and falling asleep. The truth is, what you eat throughout the day impacts the quality of your sleep and eating healthy food is essential to restful sleep. The key is to introduce foods that produce melatonin—a hormone that plays a role in your wake-sleep cycle. Consider incorporating any of these sleep-friendly foods into your diet:

• Fatty fish
• Bananas
• White rice
• Kiwi
• Yogurt
• Nuts

Regularly getting a good night’s sleep is essential to leading a healthy lifestyle. Sleep habits don’t happen overnight–so explore which sleep habits are right for you. Even if you try to incorporate a few of our sleep habits in your daily routine can help you start catching more z’s. Next stop: Dreamland.