Good Sleep Habits: The Foundation of a Restful Night

Sleep doctors advocate for a strategic approach if you find yourself unable to drift back to sleep after what feels like 20 minutes. “If you don’t fall back asleep after what feels like 20 minutes have gone by, get up,” advises Dr. Charlene Gamaldo, medical director at the Johns Hopkins Center for Sleep. “Sit in a comfortable chair in another room. Read a book, with just enough lights on so that you can see the print comfortably.”

The point is to engage in a calming, non-stimulating activity that soothes you without reintroducing the blue light and digital stimulation that screens provide. Other relaxation strategies include listening to soft music, stretching gently, or writing in a journal. These activities foster relaxation and give your body a chance to become naturally drowsy.

It is advisable to avoid screens entirely, as the blue light emitted from devices like phones and tablets suppresses the endogenous production of melatonin, a hormone vital to regulating your sleep-wake cycles. Only return to bed when you truly feel sleepy. This prevents your brain from associating your bed with wakefulness or frustration, which could reinforce insomnia over time.

“It’s important not to stay in bed, even if you’re reading. Doing this will lead your brain and body to associate your bed with wakefulness instead of with sleep,” say experts from the Sleep Foundation. Creating a strong connection between your bed and sleep is a cornerstone of cognitive behavioral therapy for insomnia—a highly effective, evidence-based approach to breaking sleep difficulties.

 

Keeping Sleep Disruptions in Perspective

Many people catastrophize after a poor night’s sleep, worrying that daytime functioning will be dramatically compromised. However, experts highlight the importance of maintaining perspective. According to Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, “The reality is that you will likely get back to sleep and you will be okay tomorrow. People don’t realize that you can typically function after a night of poor sleep.”

While you may feel sleepier, notice reduced patience, or experience a more tiring workout, occasional sleep disturbances are rarely catastrophic. The sleep system is remarkably self-correcting. Research demonstrates that after a night of suboptimal sleep, most people tend to experience deeper rest the following night thanks to what is called “sleep pressure.” Trying to nap excessively, sleep in late, or go to bed unusually early can inadvertently disrupt your circadian rhythm and set the stage for subsequent nights of poor sleep.

Instead, experts recommend sticking as closely as possible to your normal routines during the day, trusting your body’s biological sleep regulatory mechanisms to recalibrate naturally.

Building Better Sleep Hygiene