The Secret to Sticking With New Habits? A Good Night’s Sleep
Reading Time: 7 minutes
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Summary:
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Sleep plays a critical role in successful habit formation
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Poor sleep disrupts memory, impulse control, and habit loops
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Well-rested brains are better at starting and sustaining routines
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Common sleep disruptors include screens, caffeine, alcohol, and late meals
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Improving sleep hygiene boosts consistency in building new habits
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When it comes to building new habits—whether it’s fitness, productivity, or wellness—many of us focus on willpower and discipline. And when you fail to make a new habit stick, you either coerce yourself into making the habit a part of your life or give up. But what if there’s another way of going about it? Have you ever assessed the quality of your sleep?
Sleep is the foundation not only of our health but also of our habit success. However, many of us are sleep-deprived. According to the Centers for Disease Control and Prevention, about 1 in 3 adults in the U.S. reported not getting enough sleep every day. And the consequences are far-reaching.
In the short term, sleep deprivation leads to reduced cognitive function, impaired judgment, and mood changes. Furthermore, a 2021 review found that individuals with insomnia are up to 10 times more likely to develop depression and nearly 17 times more likely to encounter anxiety.
When one has to contend with these consequences, habit-forming will inevitably feel like an uphill battle.
Why sleep matters for habit-building
New habits require two key mental skills: remembering the action and resisting the urge to skip it. Well-rested brains are significantly better at both.
Studies show that adults who sleep at least seven hours a night tend to have stronger working memory and greater impulse control. That means when you’ve had enough sleep, you’re more likely to remember your habit goal (say, doing a 10-minute walk after meals) and less likely to give in to competing urges (like lying on the couch instead).
When sleep is fragmented or insufficient, the brain’s ability to regulate itself takes a hit. You might find it harder to focus on your intention, be more likely to procrastinate, or even be blindsided by late-night doomscrolling on your phone. These disruptions interfere with habit loops, which consist of the cue, the routine, and the reward.
The habit loop-sleep connection
Habits form when repeated behaviors become automatic. For example, you might pick up your phone one morning just to answer a few messages before getting out of bed, and then get sucked into social media. You might find yourself doing it again the next few days without thinking. And soon, you have a habit.
Inversely, creating a positive habit (like meditating or stretching) follows the same pattern: cue, action, reward. But if your brain is starved for sleep, it may be less aware of the cues, less likely to initiate the action, and less able to recognize the reward. This disconnect slows or derails habit formation.
That’s why sleep is the “silent partner” behind any new routine. Sleep boosts memory consolidation (helping your brain store what you’ve learned), sharpens executive function (allowing you to inhibit impulses), and supports emotional regulation (reducing frustration when progress is slow). Without a good night’s rest, your habit-building efforts face an uphill battle.
Common sleep disruptors that undermine habits
Even the most determined person can be tripped up if their sleep is compromised by everyday habits. Some common disruptors include:
Alcohol close to bedtime: While it may help you fall asleep initially, alcohol fragments sleep later in the night, leading to frequent awakenings and difficulty falling back asleep. It also reduces REM sleep, which is crucial for mental and emotional restoration, leaving you feeling unrested.
Blue light exposure: Scrolling social media or watching screens before bed suppresses melatonin and delays sleep rhythms. And because melatonin is suppressed, sleep quality, particularly deep sleep, suffers.
Caffeine late in the day: That afternoon coffee may delay sleep onset or reduce quality. Caffeine’s half-life is 4-6 hours, meaning half the amount you consume is still in your system after that time. But if you must have a cup, set a cut-off time, such as 2 pm.
Heavy or late meals: Eating a big dinner or skipping meals until late can disrupt digestion. Additionally, late-night eating can disrupt the body’s natural sleep cycle, potentially leading to more frequent awakenings and decreased sleep quality.
Sleep hygiene to power your habit progress
To give your habits the best chance, start by improving your sleep. Here are practical steps:
Pick a schedule and stick to it: Maintaining a consistent sleep-wake schedule—even on weekends—is crucial for regulating your cortisol levels, which should be higher in the morning and lower at night. A consistent schedule also better regulates your melatonin levels, which should be higher at night.
Set a digital curfew: Turn off screens at least an hour before bed. Try reading, deep breathing, or gentle stretching instead. Move your phone out of the bedroom if needed.
Avoid heavy exercise: If you need to work out at night, try to complete vigorous workouts at least 2-3 hours before going to bed.
Optimal sleep environment: Create an optimal sleep environment by keeping the room cool, dark, and free from disruptive screens or blue light. If you can’t keep the room completely dark, consider getting a sleep mask.
If you wake up during the night, don't worry about it: Try getting out of your bed for a short reading session until you feel drowsy again. This helps prevent associating the bed with stress.
Use sleep as a launchpad for new habits
Once your sleep foundation is solid, adopting new habits becomes easier. This is mainly because you’re supporting your brain and hormones, and partly because working on your bedtime routine helps train your brain for habit formation. You’re already in a rhythm of repetition, making it easier to stay consistent.
To improve your chances of forming new habits, consider habit stacking—linking a new habit to an existing one, where the established habit serves as a trigger. For instance, you might do squats while brushing your teeth or practice breathwork after exercising.
Finally, track your progress and personalize your approach. When you miss a habit, reflect on whether fatigue or decision overload was the cause, and make adjustments as needed.
The bottom line
Building new habits isn’t just about willpower or setting lofty goals—it’s about preparing your brain to show up. And one of the best ways to do that is by sleeping well. In effect, quality sleep primes your memory, reduces impulsivity, and supports the effortless repetition that habits require.
So if you’ve been struggling to stick to a habit, pause and ask: how’s your sleep? Strengthening your bedtime routine might just unlock the momentum your new habit needs.
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