When you’re young, you can wake up looking perfectly fine, even on little to no sleep. Or you might be like me, looking constantly sleep deprived since the third grade. I get it. I feel you. Regardless of optics, what matters most is how we feel. Sleep is like an octopus with tentacles around mood, concentration, memory, physical health (think: immune system), and a host of other factors that affect our wellbeing. With poor sleep, a ton of bad things can happen over time:

• Worse concentration
• Lower productivity
• Increased irritability
• Higher risk of headaches / migraines, obesity, diabetes, heart disease, and other physical issues

It’s worth doing a quick check-up on sleep hygiene with this quiz – check each box below that applies to you:

Environment

I keep my sleeping area quiet, dark, and cool. (If I live in an environment where a lot of light comes from outside, I use blackout curtains. If it’s noisy, I have earplugs, a white noise machine, or the like.)
My mattress is comfortable and supports my body.
My pillows are comfortable and support my neck. 

Consumption

I do not consume caffeine after noon.
I maintain a healthy diet with a sufficient amount of magnesium, or I take magnesium supplements.
I avoid food and drink close to bedtime, so I can avoid waking up in the middle of the night to use the bathroom.

Routines

I try to exercise regularly, a few hours before bedtime.
I avoid blue light (exposure to TVs, phones, tablets, and other electronic devices) at least 1 hour before bedtime. This ensures healthy production of melatonin, the sleep hormone.
I manage stress with calming, relaxing practices. Examples: reading, talking to a loved one, journaling, taking a warm bath, praying, doing yoga, meditating, or breathing deeply.
I maintain a regular sleep schedule so my body knows when to fall asleep and wake up everyday.

Count the number of boxes you checked. If you checked ___ boxes:

• 1-4: It’s time to change something – start small and focus on 1-2 unchecked items.
• 5-8: Not bad, but there’s still space for improvement. Similarly, focus on a few items to do or improve next.
• 9-10: Great job – you’ve stellar sleep hygiene!

Even if you check all the boxes but suffer from poor sleep, it might be time to visit the doctor. Conditions like sleep apnea or insomnia aren’t easy to address (or even self-detect, in the case of sleep apnea), but can benefit from a professional opinion.

Just remember that by taking this first step of reflection, you’re already on the right track – here’s to our ZZZs!