Nearly one in three American adults isn’t getting enough sleep. According to the Centers for Disease Control and Prevention (CDC), 30.5% of American adults reported sleeping fewer than seven hours per day in 2024.
That’s concerning because sleep affects far more than how tired we feel the next morning. While we sleep, our bodies are hard at work supporting brain function, strengthening memories, regulating hormones, and maintaining our immune systems. Consistently poor sleep has also been linked to an increased risk of serious health problems, including heart disease, diabetes, and depression.
Yet for many of us, getting a good night’s sleep is easier said than done.
What if better sleep didn’t require a complete lifestyle overhaul? What if a few small changes to your daily routine could help you fall asleep more easily, sleep more consistently, and wake up feeling more refreshed?
That’s the idea behind Sleep Stacking.
Small Habits. Better Sleep.
Sleep Stacking is a simple way of describing how a technique known as habit stacking can be applied to better sleep.
Habit stacking involves linking small, manageable habits together so they become part of a predictable daily rhythm. When applied to sleep, these habits can help signal to your mind and body that it’s time to slow down, relax, and prepare for rest.
Over time, repeating the same sequence can make your bedtime routine feel more natural and reinforce healthy sleep patterns.
Kim Matone, mental health counselor and co-founder of Matone Counseling & Testing, recently explored the importance of better sleep and the role of healthy bedtime habits in her article, The Power of Better Sleep.
Drawing on those recommendations, here are six simple habits you can begin stacking into your own daily routine.
Six Habits to Stack for Better Sleep
- Unplug Before Bedtime
Give your brain a chance to unwind by putting away smartphones, tablets, and computers before bedtime. Bright screens and stimulating content can interfere with your natural sleep signals and make it harder to relax.
Try disconnecting at least 30 minutes before bed, gradually working toward a longer screen-free evening routine.
- Cool Down Your Bedroom
Your body’s core temperature naturally drops as you prepare for sleep. A cool, comfortable bedroom can support that process.
Try setting your thermostat around 65 to 68°F and adjusting it to what feels comfortable for you. A cooler room, breathable bedding, and a comfortable mattress can all contribute to a more restful sleeping environment.
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- Enjoy a Warm, Caffeine-Free Beverage
A warm cup of chamomile tea or another caffeine-free herbal beverage can become a comforting signal that your day is winding down.
The ritual itself may be just as important as the beverage. Repeating this small, relaxing activity each evening helps establish a familiar transition from a busy day to a peaceful night.
- Practice Gratitude Journaling
Before climbing into bed, spend a couple of minutes writing down something positive about your day.
It doesn’t have to be anything extraordinary. A pleasant conversation, a beautiful afternoon, or simply something that made you smile can be enough.
Focusing on gratitude may help shift your attention away from tomorrow’s worries and toward a calmer state of mind.
- Relax Your Body with Meditation or Gentle Stretching
Physical tension and mental stress often follow us into the bedroom.
Try a few minutes of deep breathing, meditation, or progressive muscle relaxation. This technique involves gently tensing and releasing different muscle groups, helping you become more aware of tension and encouraging your body to relax.
For some people, a weighted blanket may also provide a comforting sense of pressure and security.
- Wake Up at the Same Time Every Day
Here’s a habit that actually begins in the morning!
Your body operates on an internal clock known as the circadian rhythm, which helps regulate when you feel awake and when you feel sleepy.
Maintaining a consistent wake-up time, even on weekends, can help reinforce that natural rhythm. Over time, your body becomes more accustomed to a predictable sleep-and-wake schedule.
Start Small to Make It Stick
The beauty of Sleep Stacking is that you don’t have to change everything at once.
In fact, trying to adopt six new habits overnight may be more stressful than helpful. Instead, start with one or two small changes that fit comfortably into your lifestyle.
For example:
- Write in a gratitude journal for just two minutes.
- Practice deep breathing for three to five minutes.
- Turn off your television 15 minutes earlier than usual.
- Gradually adjust your weekend wake-up time to match your weekday schedule.
Once one habit becomes part of your routine, add another. Eventually, these small changes can work together to create a consistent, relaxing bedtime ritual.
The goal isn’t to create a perfect bedtime routine. It’s to create one that works for you.
Better Sleep Begins with Better Habits and a Comfortable Mattress
Of course, at Dilworth Mattress Factory, we believe every journey toward better sleep should begin with a comfortable mattress!
As you build healthier bedtime habits, don’t overlook the importance of your sleep environment. A mattress designed for your individual comfort and support can be an important part of getting a better night’s rest.
Make an appointment with Dilworth Mattress Factory today and start your Sleep Stacking journey on a custom mattress designed just for you.
