The Psychology of Building Healthy Sleep Habits

Your doctors, your Instagram feed, your mom, and your own body are all telling you to get more sleep. They’re right, prioritizing your sleep is a major part of a healthy body and mind. But we have to admit: It’s easier said than done. You need to understand what your body needs (and doesn’t need) and act accordingly to get quality sleep.

Let’s go biological here and talk about the psychology behind your sleep habits. Habits are defined as any regularly repeated behavior that requires little or no thought and is learned rather than innate. 

Your sleep will depend on the habits and routines you adopt and do each day. So what are some psychological hacks for better sleep?

You’ve probably heard it before. Your bed is meant for sleep and sleep only. This means, stick to the couch for your Netflix and popcorn binges and leave your phone on the charger instead of endlessly scrolling from bed. 

It’s simple, your brain needs to know when it sees and experiences your bed, that means it’s time for bed. Experts in Cognitive Behavioral Therapy for Insomnia (CBTI) work with patients who need help getting sleep and staying asleep. A few procedures taught in CBTI include making your sleep environment safe, quiet, and pleasant and going to sleep when you’re ready to sleep (not to scroll or watch TV).

Take it from Dr. Michael T. Murray who says:

“It is not a good idea to use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.”

Habits to try from these recommendations? Charging your phone in the family room, waiting until you’re sleepy to head to bed, and getting out of bed in the morning right when you wake up!

Do you dedicate time to properly unwinding before jumping into bed? If not, you’re doing yourself quite the disservice. A proper nighttime routine can prepare your brain for sleep and makes for an easier, quicker sleep process.

Dr. Epstein, co-author of “The Harvard Medical School Guide to a Good Night’s Sleep,” knows a thing or two about nightly routines. He states that creating a pre-sleep ritual helps to establish an association between certain activities and sleep. 

This means, if you do something relaxing each night before you go to sleep, your brain will recognize that activity as a signal it’s time to sleep soon. 

Your pre-sleep routine is personal to you. Whatever helps you to de-stress, relax and prime yourself for bed is the best route.

Consider these relaxing activities for your nightly unwind routine:

• Draw a warm bath
• Writing in a gratitude journal
• Listening to a guided meditation with Hatch Restore

Dr. Epstein says the goal is to relax your body for sleep, and you should set aside 30 minutes to an hour for your nightly routine. Keep in mind, a key to this unwind schedule is maintaining a consistent sleep and wake schedule, unwinding before sleep at different times each day won’t be as effective.

Do you find yourself laying awake thinking some curse words and sighing as you toss and turn? If this is you, stop sabotaging yourself! Thinking positive is a huge brain hack for more than sleep, but can be applied here as well.

In a study of placebo sleep, participants were given sleep results and false brain wave graphs and asked to complete various tests. Those told they had quality sleep did better than those who were told they slept poorly -- Even though some of them did have quality sleep. This proves the study hypothesis that mindset can truly affect the cognitive state.

So what does this mean for you and your sleep? Mindset and expectations are huge and can make a huge difference for you. Believe you will get good sleep before you fall asleep, and upon waking in the morning have the mindset you had good sleep. Studies show it can have real implications.

10 Bonus Tips for Quality Sleep 

Tricking your brain and following the above tips can go far, but you’ll need to be sure your basics are also up to par. 

1. Don’t watch the clock.
2. Set your bedroom to a cool temperature.
3. Exercise during the day, but not right before bed.
4. Opt for lighter nighttime meals, and less nighttime snacking.
5. Drink less fluids at night.
6. Avoid napping throughout the day.
7. Write the next day’s to-do list before bed. 
8. Get natural sunlight in the morning.
9. Avoid blue light at night.
10. Rule out a sleep disorder.

Whether you’re one of the 70 million American’s with a sleep disorder, or you find it difficult to shut off your brain from the day at bedtime, these sleep habits can help you set yourself up for quality sleep. You’re not alone in this, and while a doctor may be needed to get you sleeping properly, there is plenty to do on your own to ensure you are setting yourself up for great sleep.