Micro habits. It sounds interesting, an English term like that, but what is it exactly, and what does it have to do with your sleep?
To explain this properly, we first need to recognise that we are all, without exception, creatures of habit. And there’s nothing wrong with that. It provides us with stability, creates structure, and makes life a little easier. However, once we’ve formed a habit, it becomes very difficult to change it. Just think about how this plays out with all the resolutions we make at the start of January: “This year I’ll quit smoking, lose 10 kilos, go to bed early every night, finally start my own business, write a book,” and so on.
Big goals, big resolutions
These are very big goals and (in my own experience) don’t stand much chance of success from the start. Yet we keep setting them again and again, because we truly want to achieve that one goal. If we apply this to our area of expertise sleep and sleep behaviour there is still a lot to gain for many of us. Many people tell themselves almost daily, or at least weekly, that they will finally go to bed on time. Only to end up going to sleep far too late again and waking up feeling anything but refreshed the next morning.
Putting an end to big goals
As Albert Einstein once said: “The definition of insanity is doing the same thing over and over again and expecting a different result.” So if you set yourself the same resolutions every New Year, it’s not realistic to expect things to suddenly change. But what if you break those big goals down into smaller, manageable steps small, achievable actions? Not big, unattainable goals, but small habits or actions that take little time or energy each day. These are far more likely to create real behavioural change. And if you occasionally give yourself credit for what you have achieved (no matter how small it may seem), then nothing will stand in your way of accomplishing everything you set your sights on.
Improve your sleep quality
When it comes to improving your sleep quality, there are many factors that can help. Of course, we believe that a good night’s sleep starts with the right sleep essentials, but even with the best setup (the right duvet, the right pillow, the best mattress, and breathable bedding), you may still find yourself sleeping restlessly, struggling to fall asleep, or waking up with headaches, back pain, or neck discomfort. If you’re ready to let go of old habits, there’s a strong chance that adopting new ones will lead to more and better sleep. It’s definitely worth trying. Here are a few goals that can help you get started:
Snoozing: not the best choice
It’s widely known by now that snoozing isn’t the best choice in the morning. It actually causes you to wake up earlier overall, cutting into that much-needed deep sleep. On top of that, it takes a considerable amount of willpower to wake up over and over again. Read our dedicated blog on snoozing to discover why it’s something you should really try to avoid.
Van buikslaper naar zijslaper
Sleeping on your stomach often puts strain on your neck and lower back and can certainly cause you to wake up with aches and pains. Changing your preferred sleeping position isn’t easy, but it is possible. Try supporting your legs with, for example, the Savanne knee pillow or a Sleepmate, which helps you stay in a side-sleeping position. If you wake up during the night and really can’t get comfortable, you can always turn back onto your stomach. But repeat this the next evening, and you’ll notice that you gradually spend more time sleeping on your side until it becomes your new habit.
Geen koffie of alcohol in de avond
Here we go again with our wagging finger although that’s not our intention at all. Still, we’ll say it once more: avoid coffee and alcohol in the evening. The caffeine in coffee can make it harder to fall asleep calmly and significantly reduces your chances of reaching deep sleep (the stage that helps you wake up feeling refreshed and stay focused during the day). Alcohol doesn’t do your sleep any favours either. While it may help you fall asleep quickly, the quality of your sleep is often restless, and the chances of lying awake staring at the ceiling in the middle of the night increase with each drink.
Place your alarm clock on the other side of the room, for example. Or try setting your alarm just 10 minutes later so you already eliminate one snooze cycle.
Put your phone away at 9 p.m
This may feel like a step too far for some, as the evening is often the time to scroll through your feed or send those last few messages. Still, we don’t recommend it. The blue light from your phone keeps your brain alert and active, and that effect lingers for a while. So if you struggle to fall asleep, it could very well be because your mind is still too stimulated. If 9 p.m. feels too early, start by going to bed just half an hour earlier than usual. Once you get used to that, move it another half hour earlier, and so on.
So try going to bed just half an hour earlier to start with. Or better yet, take a moment to reflect on what is actually holding you back from going to bed earlier. Is it because you finally get some peace and quiet after a busy day? Perhaps taking more breaks during the day could be the solution. Or is it because your partner doesn’t want to go to bed earlier and you’re used to going to sleep at the same time? In that case, you might agree to both turn in a bit earlier or occasionally go to bed separately. Once you understand the reason behind going to bed late, it becomes much easier to find the right solution and set a goal that works for you.
In Conclusion
How long does it take to build a new habit? There are many theories about this, and in reality, there’s no exact timeframe. It depends on how much you want the change and how big the goal is that you’ve set for yourself. On average, about two months is often mentioned as the time it takes to form a new habit. However, it helps to keep your expectations realistic and give yourself the time you truly need.
If after two weeks it still doesn’t feel natural, don’t worry that’s completely normal! Keep going. Stay consistent a little longer. Persistence will eventually be rewarded!
Going to bed on time
Finally, the most obvious and most commonly made resolution: “From now on, I’m going to bed at 10 p.m. every night.” Yes, we’re all for it. And yes, we should probably do it more ourselves. So we understand the desire and the potential benefits. But there’s likely a good reason why you’ve been telling yourself this for years, yet still don’t stick to it.