Reflecting on Your Sleep Habits: How Did Your Sleep Improve This Year?

As the year comes to a close, it’s the perfect time to reflect on your sleep habits and how they’ve evolved. Sleep is essential to our well-being, influencing our mood, concentration, and overall health. By evaluating your sleep patterns, identifying challenges, and implementing strategies to improve them, you can cultivate a restful, restorative sleep environment.

This year, let’s embark on a journey to uncover the secrets to better sleep and discover the positive changes that await you in the new year.

The Starting Point: Let’s Evaluate Your Sleep

To enhance your sleep quality, start by taking stock of your sleep habits. Reflecting on factors like average number of hours of sleep, morning alertness, and sleep schedule consistency—reveals strengths and areas for improvement. Identifying challenges such as environmental factors or mental distractions helps us navigate obstacles more effectively. By examining these foundational elements, we can pave the way for healthier sleep habits in the new year.

Initial Sleep Habits

Start by reflecting on where you started 12 months ago:

How many hours of sleep per night do you get on average? The CDC recommends that adults get at least 7 hours of sleep each night.
Did you feel refreshed in the morning? Research shows that 8 out of 10 adults are dissatisfied with their sleep quality. A good night’s sleep should be rejuvenating, boost your concentration and memory, and stabilize your mood.
Was your sleep schedule consistent? A consistent sleep schedule means that you go to bed and wake up at the same time every day, even on weekends.

Challenges and Obstacles

Next, let’s identify some of the common challenges and obstacles to a good night’s sleep.

Did anything in your environment make it difficult to sleep? Environmental factors include poor air quality, allergens, and noise or light pollution, both inside and outside your home.
Did your mind keep you awake at night? Stress, depression, and anxiety can cause you to sleep poorly, often exacerbating mental health challenges. Subconscious thoughts stemming from unresolved issues or overthinking can make it harder to fall or stay asleep.
Was your circadian rhythm on track? Your unique circadian rhythm determines when you fall asleep and wake up.
Did you eat the right foods? Foods with essential vitamins and minerals give you energy throughout the day and don’t keep you up at night.
Was your lifestyle conducive to quality sleep? Intimacy and a comfortable bed contribute to a positive physical dynamic. Social dynamics, such as low socioeconomic status or shift work, and cultural dynamics, like sleep differences with your partner, can also affect your sleep quality.

The Turning Point: Strategies for Improvement

Were you lacking in any of the areas we discussed above? If so, now is the time to come up with strategies to help you sleep better as you head into the new year:

Establish a Consistent Sleep Schedule

The Centers for Disease Control and Prevention emphasizes the importance of a consistent sleep schedule to prevent irregular patterns from disrupting your circadian rhythm, also known as your internal clock. A disrupted rhythm can make you feel tired, unfocused, or moody—and you might be more likely to get sick.

Designate a standard bed and wake-up time to keep your sleep schedule consistent year-round. Yes, it’s important to maintain your sleep schedule even on weekends and holidays.

Create a Calming Bedtime Routine

Your sleep schedule forms the basis for a good bedtime routine. Your bedtime routine should include calming activities that signal to your mind and body that it’s time to start winding down for the day. These activities can make getting ready for bed more pleasurable. Try relaxing activities such as:

Deep breathing exercises
Gentle stretching or yoga
Guided meditation
Journaling
Listening to relaxing music
Preparing for the next day
Puzzles or games
Reading
Taking a soothing bath

Optimize Your Sleep Environment

Where you sleep significantly impacts how you sleep. Temperature, light, and noise all contribute to creating a sleep-friendly bedroom that exudes calm and serenity. Consider making adjustments, such as:

Set the thermostat accordingly. Research suggests that the ideal bedroom temperature for sleep is between 65 and 70°F.
Make it dark. Use blackout curtains or a sleep mask to keep outside light sources and the early morning sun out of your bedroom.
Make it comfortable. Invest in a high-quality mattress, bedding, and accessories to dramatically improve the quality of your sleep.
Refresh the palette. Choose a soothing color palette in green, light gray, beige, or light pink for a warm, peaceful space.

Take the Better Bed Quiz to Find Your Perfect Mattress!

Be Mindful

Mindfulness practices can help you prepare for sleep and enhance sleep quality. Mindfulness is a practice that keeps you in the present moment, aware of your thoughts, feelings, and surroundings. The practice is especially helpful for people with insomnia. A few common mindfulness activities include:

Mindful Breathing
Meditation
Mindful Journaling
Progressive Muscle Relaxation
Guided Imagery

Eat and Drink Better

Did you know that foods and beverages can affect your sleep quality? Your choices absolutely do!

Your sleep diet should include a variety of foods with varying nutrient density. Start your day with a nutritious breakfast, eat a high-protein lunch, and end with a light, early dinner between 5 and 7 p.m. Fill your belly with a combination of foods rich in:

Tryptophan: Helps produce serotonin, a hormone that positively influences mood, anxiety, appetite, pain, and, of course, sleep. Turkey and fish are familiar sources of tryptophan.
Magnesium: Controls numerous body processes, such as muscle regulation and nerve function. Sources include green leafy vegetables, baked potatoes with skin, kidney beans, seeds/nuts/legumes, milk/yogurt, whole-grain cereals, oatmeal/bran flakes, and bananas.
Omega-3 Fatty Acids: Salmon, mackerel, tuna, herring, sardines, flaxseed, chia seed, walnuts, and plant oils can improve sleep quality by increasing sleep duration.

On the other hand, it’s important to avoid or limit acidic, high-fat, and sugary foods that can interfere with sleep quality.

Choosing the right beverages for the day and evening can also significantly improve your sleep quality. In addition to drinking plenty of water throughout the day, relaxing beverages can help you unwind and fall asleep faster. Give these soothing sips a try:

Chamomile Tea: Often used to promote sleep, chamomile tea is perfect on its own or blended with warm milk, cinnamon, honey, or other sleep-inducing herbs. (Caution: Chamomile should not be used by pregnant women, babies, or children without consulting a healthcare provider. It’s also known to have blood-thinning effects.)
Lavender Tea: Sipping lavender tea before bed can help you relax and keep racing thoughts at bay. Lavender is labeled “generally recognized as safe” by the U.S. Food and Drug Administration (FDA), and studies have shown that its use can improve sleep quality in postpartum women. (Caution: Consult a healthcare provider before using lavender if you’re pregnant or breastfeeding.)
Valerian Root Tea: Valerian has a long history and is commonly used to ease the symptoms of anxiety, depression, insomnia, and stress. (Caution: Studies on valerian root are limited, and common side effects include headaches, upset stomach, uneasiness, and vivid dreams.)
Decaffeinated Spiced Chai: This aromatic tea contains a blend of sleep-inducing herbs, including cardamom, cinnamon, ginger, turmeric, fennel seeds, and nutmeg that can help you sleep, improve digestion, and reduce muscle pain. Watch how to make a delicious Lavender Chia!
Decaf Green Tea: Decaffeinated green tea varieties can promote relaxation, support overall wellness, and improve sleep quality. (Caution: Some people can have adverse reactions to a small amount of caffeine, such as withdrawal symptoms similar to full-strength tea. Listen to your body and mind, or consult a healthcare professional before trying decaffeinated teas for sleep.)
Warm Milk and Honey: Warm milk contains the amino acid tryptophan, which can help relax you at bedtime. The addition of honey takes this bedtime drink up a notch by introducing sugar, amino acids, vitamins, minerals, iron, zinc, and antioxidants. (Caution: Avoid warm milk and honey if you’re lactose intolerant or sensitive to dairy.)

Like heavy, fatty foods, it’s important to stop drinking caffeinated beverages after lunch and alcohol two hours before bedtime.

Looking for a sleep-inducing nightcap? Check out our blog, Sip Your Way to Better Sleep: The Best Drinks for Sweet Dreams!

Get Fit

Regardless of your exercise goals, your mind and body will reward you with better quality sleep. A recent Better Sleep Council survey found that nearly one-third of US adults who self-identified as excellent sleepers—those who feel they get good quality sleep—reported exercising regularly for over a year. Experts recommend getting at least 30 minutes a day and avoiding heavy exercise an hour or two before bedtime. Consider these tips for a sleep-friendly workout:

Hydrate: Start your morning with a full glass of water and sip regularly throughout the day. Be sure to drink plenty of water right before, during, and after your workout, especially if you sweat.
Eat: Workout immediately after a meal or snack when your metabolism is higher.
Warm-Up/Cool-Down: Start and end your workout with stretching or light cardio.
Check-In: Ask your healthcare provider before starting any exercise routine, particularly if you have a preexisting condition or concerns.

You Did It: Celebrate Your Progress

We hope you’ll get plenty of rejuvenating sleep this year—and have a toolbox of healthy sleep strategies to guide you through the new year. Now it’s time to celebrate by noticing and acknowledging the positive changes you made. Quality sleep ensures you get physical, mental, and emotional benefits from your nightly Zzzs. A few improvements that you might notice include:

Enhanced productivity
Elevated mood
Improved focus
Increased attention span
More energy

Of course, your overall health benefits in ways that most people overlook. Good quality sleep can:

Boost memory and learning
Combat germs
Improve heart health
Promotes growth
Reduce the risk of injury
Strengthen your immune system
Support weight management

We encourage you to keep a sleep journal to track your progress throughout the year. Daily journal entries can include:

Amount of exercise you get each day.
Any alcohol or caffeinated beverages you consume.
Any naps you take during the day and their length.
Number of times you wake up and for how long each time.
The time you go to bed.
The time you wake up in the morning.
What medications you take and when.

Look back at your journal entries every week or so to find any inconsistencies to correct on your own. If you’re unable to identify a pattern or are not sure how to cope with an irregular sleep schedule, contact your healthcare provider or a sleep specialist.

Sleep Goals for Health and Happiness

Prioritizing your sleep is not just about resting—it’s an essential aspect of nurturing your overall well-being. As you reflect on the strides you’ve made this year, remember that improving your sleep habits is a journey that requires patience and understanding. Embrace the changes you’ve implemented and be kind to yourself through any setbacks.

As you step into the new year, carry forward the lessons learned and continue to create a peaceful sleep environment that supports your health and happiness. Here’s to many more nights of restorative sleep and the bright days that follow!