How to Build Better Sleep Habits, According to Dr. Zelana Montminy
Most of us know we should be getting better sleep, but figuring out how to actually make that happen can be another story. In honor of National Sleep Week, an annual initiative from the National Sleep Foundation dedicated to improving sleep health, we’re taking a closer look at what helps us truly rest.
We spoke with author and behavioral scientist Dr. Zelana Montminy, whose book Finding Focus explores the relationship between attention, stress and daily well-being. In this Q&A, she shares thoughtful perspectives on modern sleep habits, the role our environment plays in winding down and practical ways to build a routine that supports more restorative nights.
Photo credit: drzelana.com
Coyuchi: We often treat sleep as a luxury rather than a foundation. From a behavioral science lens, why do we undervalue rest — and how can we begin to reframe it as essential self-care?
Dr. Zelana: We undervalue sleep because we live in a culture that rewards output over regulation. Busyness is socially reinforced. Rest is often misinterpreted as laziness, when in reality it is biological maintenance.
From a behavioral science perspective, we are operating inside environments that overstimulate our attention all day long (notifications, news cycles, emotional labor, cognitive load) and then expecting the nervous system to simply “shut off” on command. That is not how human physiology works.
Sleep is not a luxury. It is the nightly repair process for our brain, body, and emotional capacity. When we reframe sleep as restoration rather than indulgence, it shifts from something we “fit in” to something that protects our resilience, focus, and mental clarity. It becomes an act of self-respect, not self-indulgence.
Coyuchi: How does sleep impact our nervous system and overall stress resilience in everyday life?
Dr. Zelana: Sleep is one of the most powerful regulators of the nervous system. It is when the brain processes emotional residue, recalibrates stress hormones, and resets our threshold for overwhelm.
When we are sleep-deprived, the amygdala becomes more reactive and the prefrontal cortex (the part responsible for focus, impulse control, and perspective) becomes less effective. In simple terms, everything feels louder, heavier, and more urgent than it actually is.
Consistent restorative sleep increases emotional bandwidth. It allows us to respond instead of react, regulate instead of spiral, and sustain focus in a world that is constantly pulling at our attention. Sleep is not separate from resilience. It is the foundation of it.
Pictured above: Channel Handstitched Organic Quilt, Organic Crinkled Percale™ Sheet Set
Coyuchi: Many people struggle with “revenge bedtime procrastination.” What’s really happening psychologically in those late-night scrolling moments?
Dr. Zelana: Revenge bedtime procrastination is rarely about poor discipline. It is about autonomy deprivation.
When people feel overextended, overstimulated, or emotionally “on” all day, especially caregivers, high performers, and those carrying invisible mental load, the night becomes the only perceived space that belongs to them. Scrolling becomes a form of reclaiming control and personal time.
Psychologically, it is less about the phone and more about unmet restoration needs. The nervous system is saying, I didn’t get to exhale today. So instead of moving toward sleep, we move toward numbing, distraction, or small pockets of perceived freedom.
It’s not a failure of willpower. It’s a signal of cumulative depletion.
Coyuchi: What role does your sleep setup play (sheets, bedding, mattress, pajamas) when it comes to restorative rest?
Dr. Zelana: Environment is behavioral architecture. We underestimate how much our surroundings cue the nervous system.
Soft lighting, breathable sheets, supportive bedding, and comfortable sleepwear are not aesthetic extras, they are sensory signals of safety and downregulation. The body does not fall asleep in chaos; it settles into cues of calm.
Your sleep setup becomes a ritualized signal that the day is closing. Texture, temperature, and comfort all communicate to the nervous system: you are allowed to rest now. That sensory consistency reduces micro-stress and makes sleep more accessible, especially for high-functioning, overstimulated individuals.
Pictured above: Channel Handstitched Organic Quilt, Organic Crinkled Percale™ Sheet Set
Coyuchi: If someone wants to build better sleep habits, where would you suggest they begin?
Dr. Zelana: Start with regulation, not rigid rules. First, create a gentle transition ritual instead of expecting an abrupt shutdown. Even 10–20 minutes of dim lights, quieter inputs, and reduced stimulation can help the nervous system shift states.
Second, stabilize your sleep and wake windows as much as possible. The brain loves rhythm more than perfection.
Third, reduce cognitive noise before bed, not just screens, but emotional input. News, heavy conversations, and problem-solving late at night keep the nervous system in a state of vigilance.
And most importantly, remove shame from the process. Better sleep is not built through self-criticism. It is built through self-understanding.
We don’t fall asleep because we force ourselves to. We fall asleep because the body finally feels safe enough to let go.
