A good night's sleep starts the moment you wake up. As you go about your day, you have many opportunities to engage in habits that support your sleep quality and duration and avoid those that can hurt your snooze time. Creating healthy sleep habits can improve your health and wellness and support your military performance.
The Strategic Habits for Sleep is an extended version of the Sleep Habits Self-Check. The habits included in both tools are the same. Use the Sleep Habits Self-Check if you want a quick overview of 20 tips that can help you sleep better. Use the Strategic Habits for Sleep if you want to find out more about the supporting evidence for each tip and learn tactics that can help you build new habits or break old ones.
Published on: March 17, 2025
References
Alkozei, A., Smith, R., Kotzin, M. D., Waugaman, D. L., & Killgore, W. D. S. (2019). The Association Between Trait Gratitude and Self-Reported Sleep Quality Is Mediated by Depressive Mood State. Behav Sleep Med, 17(1), 41-48. doi:10.1080/15402002.2016.1276017
Bankar, M. A., Chaudhari, S. K., & Chaudhari, K. D. (2013). Impact of long term Yoga practice on sleep quality and quality of life in the elderly. J Ayurveda Integr Med, 4(1), 28-32. doi:10.4103/0975-9476.109548
Basner, M., Muller, U., & Elmenhorst, E. M. (2011). Single and combined effects of air, road, and rail traffic noise on sleep and recuperation. Sleep, 34(1), 11-23. doi:10.1093/sleep/34.1.11
Bilu, C., Einat, H., Zimmet, P., Vishnevskia-Dai, V., & Kronfeld-Schor, N. (2020). Beneficial effects of daytime high-intensity light exposure on daily rhythms, metabolic state and affect. Sci Rep, 10(1), 19782. doi:10.1038/s41598-020-76636-8
Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl), 23(3), 147-156. doi:10.1007/s11818-019-00215-x
Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. J Psychosom Res, 135, 110165. doi:10.1016/j.jpsychores.2020.110165
Borbely, A. A., Daan, S., Wirz-Justice, A., & Deboer, T. (2016). The two-process model of sleep regulation: a reappraisal. J Sleep Res, 25(2), 131-143. doi:10.1111/jsr.12371
Brown, F. C., Buboltz, W. C., Jr., & Soper, B. (2002). Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students. Behav Med, 28(1), 33-38. doi:10.1080/08964280209596396
Caliandro, R., Streng, A. A., van Kerkhof, L. W. M., van der Horst, G. T. J., & Chaves, I. (2021). Social jetlag and related risks for human health: A timely review. Nutrients, 13(12). doi:10.3390/nu13124543
Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA Pediatr, 170(12), 1202-1208. doi:10.1001/jamapediatrics.2016.2341
Chennaoui, M., Arnal, P. J., Sauvet, F., & Leger, D. (2015). Sleep and exercise: a reciprocal issue? Sleep Med Rev, 20, 59-72. doi:10.1016/j.smrv.2014.06.008
Cho, J. R., Joo, E. Y., Koo, D. L., & Hong, S. B. (2013). Let there be no light: the effect of bedside light on sleep quality and background electroencephalographic rhythms. Sleep Med, 14(12), 1422-1425. doi:10.1016/j.sleep.2013.09.007
Colrain, I. M., Nicholas, C. L., & Baker, F. C. (2014). Alcohol and the sleeping brain. Handb Clin Neurol, 125, 415-431. doi:10.1016/B978-0-444-62619-6.00024-0
Crispim, C. A., Zimberg, I. Z., dos Reis, B. G., Diniz, R. M., Tufik, S., & de Mello, M. T. (2011). Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med, 7(6), 659-664. doi:10.5664/jcsm.1476
Fernandez, F. X. (2022). Current Insights into Optimal Lighting for Promoting Sleep and Circadian Health: Brighter Days and the Importance of Sunlight in the Built Environment. Nat Sci Sleep, 14, 25-39. doi:10.2147/NSS.S251712
Figueiro, M. G., & Rea, M. S. (2012). Preliminary evidence that light through the eyelids can suppress melatonin and phase shift dim light melatonin onset. BMC Res Notes, 5, 221. doi:10.1186/1756-0500-5-221
Good, C. H., Brager, A. J., Capaldi, V. F., & Mysliwiec, V. (2020). Sleep in the United States Military. Neuropsychopharmacology, 45(1), 176-191. doi:10.1038/s41386-019-0431-7
Graybiel, A. M. (2008). Habits, rituals, and the evaluative brain. Annu Rev Neurosci, 31, 359-387. doi:10.1146/annurev.neuro.29.051605.112851
Hallegraeff, J. M., van der Schans, C. P., de Ruiter, R., & de Greef, M. H. (2012). Stretching before sleep reduces the frequency and severity of nocturnal leg cramps in older adults: a randomised trial. J Physiother, 58(1), 17-22. doi:10.1016/S1836-9553(12)70068-1
Halperin, D. (2014). Environmental noise and sleep disturbances: A threat to health? Sleep Sci, 7(4), 209-212. doi:10.1016/j.slsci.2014.11.003
Harding, E. C., Franks, N. P., & Wisden, W. (2020). Sleep and thermoregulation. Curr Opin Physiol, 15, 7-13. doi:10.1016/j.cophys.2019.11.008
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43. doi:10.1016/j.sleh.2014.12.010
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev, 22, 23–36. doi:10.1016/j.smrv.2014.10.001
Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. J Health Psychol, 21(10), 2207–2217. doi:10.1177/1359105315572455
Jung, H. K., Choung, R. S., & Talley, N. J. (2010). Gastroesophageal reflux disease and sleep disorders: Evidence for a causal link and therapeutic implications. J Neurogastroenterol Motil, 16(1), 22–29. doi:10.5056/jnm.2010.16.1.22
Jurado-Fasoli, L., De-la, O. A., Molina-Hidalgo, C., Migueles, J. H., Castillo, M. J., & Amaro-Gahete, F. J. (2020). Exercise training improves sleep quality: A randomized controlled trial. Eur J Clin Invest, 50(3), e13202. doi:10.1111/eci.13202
Kaida, K., Takahashi, M., Haratani, T., Otsuka, Y., Fukasawa, K., & Nakata, A. (2006). Indoor exposure to natural bright light prevents afternoon sleepiness. Sleep, 29(4), 462-469. doi:10.1093/sleep/29.4.462
Kinsey, A. W., & Ormsbee, M. J. (2015). The health impact of nighttime eating: old and new perspectives. Nutrients, 7(4), 2648-2662. doi:10.3390/nu7042648
Koob, G. F., & Colrain, I. M. (2020). Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework. Neuropsychopharmacology, 45(1), 141-165. doi:10.1038/s41386-019-0446-0
Krauchi, K. (2007). The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Sleep Med Rev, 11(6), 439-451. doi:10.1016/j.smrv.2007.07.001
Luxton, D. D., Greenburg, D., Ryan, J., Niven, A., Wheeler, G., & Mysliwiec, V. (2011). Prevalence and impact of short sleep duration in redeployed OIF soldiers. Sleep, 34(9), 1189-1195. doi:10.5665/SLEEP.1236
Mantua, J., & Spencer, R. M. C. (2017). Exploring the nap paradox: are mid-day sleep bouts a friend or foe? Sleep Med, 37, 88-97. doi:10.1016/j.sleep.2017.01.019
Mysliwiec, V., McGraw, L., Pierce, R., Smith, P., Trapp, B., & Roth, B. J. (2013). Sleep disorders and associated medical comorbidities in active duty military personnel. Sleep, 36(2), 167-174. doi:10.5665/sleep.2364
Nagare, R., Woo, M., MacNaughton, P., Plitnick, B., Tinianov, B., & Figueiro, M. (2021). Access to Daylight at Home Improves Circadian Alignment, Sleep, and Mental Health in Healthy Adults: A Crossover Study. Int J Environ Res Public Health, 18(19). doi:10.3390/ijerph18199980
Niles, A. N., Haltom, K. E., Mulvenna, C. M., Lieberman, M. D., & Stanton, A. L. (2014). Randomized controlled trial of expressive writing for psychological and physical health: the moderating role of emotional expressivity. Anxiety Stress Coping, 27(1), 1-17. doi:10.1080/10615806.2013.802308
Obayashi, K., Yamagami, Y., Kurumatani, N., & Saeki, K. (2019). Pre-awake light exposure and sleep disturbances: findings from the HEIJO-KYO cohort. Sleep Med, 54, 121-125. doi:10.1016/j.sleep.2018.10.027
Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D. E., & Grossman, J. C. (2019). Sleep quality, duration, and consistency are associated with better academic performance in college students. NPJ Sci Learn, 4, 16. doi:10.1038/s41539-019-0055-z
Ong, J., & Sholtes, D. (2010). A mindfulness-based approach to the treatment of insomnia. J Clin Psychol, 66(11), 1175-1184. doi:10.1002/jclp.20736
Park, I., Diaz, J., Matsumoto, S., Iwayama, K., Nabekura, Y., Ogata, H., Kayaba, M., Aoyagi, A., Yajima, K., Satoh, M., Tokuyama, K., & Vogt, K. E. (2021). Exercise improves the quality of slow-wave sleep by increasing slow-wave stability. Sci Rep, 11(1), 4410. doi:10.1038/s41598-021-83817-6
Satti, M. Z., Khan, T. M., Qurat-Ul-Ain, Q. U., Azhar, M. J., Javed, H., Yaseen, M., Raja, M. T., Zamir, A., & Hamza, M. (2019). Association of Physical Activity and Sleep Quality with Academic Performance Among Fourth-year MBBS Students of Rawalpindi Medical University. Cureus, 11(7), e5086. doi:10.7759/cureus.5086
Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen, 147(1), 139–146. doi:10.1037/xge0000374
Stepanski, E. J., & Wyatt, J. K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Med Rev, 7(3), 215–225. doi:10.1053/smrv.2001.0246
Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2017). The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry, 8, 80. doi:10.3389/fpsyt.2017.00080
Trauer, J. M., Qian, M. Y., Doyle, J. S., Rajaratnam, S. M., & Cunnington, D. (2015). Cognitive behavioral therapy for chronic insomnia: A systematic review and meta-analysis. Ann Intern Med, 163(3), 191–204. doi:10.7326/M14-2841
Wood, W., & Runger, D. (2016). Psychology of Habit. Annu Rev Psychol, 67, 289-314. doi:10.1146/annurev-psych-122414-033417
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci, 12, 353. doi:10.3389/fnhum.2018.00353