How to Build Better Sleep Habits

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Similar to developing physical fitness, sleep fitness takes effort and the implementation of small changes in daily behaviors to promote and support better sleep. Before change can occur, you have to raise your level of awareness, and the best place to begin is by examining and tracking your sleep habits throughout the week. Observe such things as:

  • What you do before bed (read, watch TV, scroll social media, etc.)
  • What time you turn the lights out
  • What time you rise
  • Caffeine and alcohol intake
  • What time you eat dinner
  • The temperature of your room
  • The type of light you’re exposed to before bed
  • Your energy levels throughout the day
  • How many hours of sleep you think you get each night

By journaling your observations, you are more likely to discover a pattern of behavior and make connections between the quality of your sleep and the behaviors you engage in. Once you have an idea of what your sleep ritual, routine, and contributing (or detracting) behaviors are, you can refine your habits to promote better quality and more restorative sleep.

Start small...choose one habit you feel you can improve and focus on that one to start. When you are ready to make further adjustments chose another habit to modify. You are more likely to succeed when you are making the choices!

There is still time to register for the LiveWell Vermont Sleep Challenge!

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