5 Habits for Better Sleep and a Healthier Life
Hi there! Welcome to my blog, where Happiness is Habit! 🌟
Have you ever found yourself lying in bed, exhausted but unable to fall asleep? Or waking up groggy, even after what seemed like a full night's rest? If so, you’re not alone.
Science shows that a great nighttime routine is essential for deep, restorative sleep. I’m sharing five powerful habits that will transform your nights—and your days.
And since I love natural, clean, and sustainable health solutions, I’ll also sprinkle in some of my personal wellness secrets.
Excited to get started? Me too! Let’s dive in! 🚀 🚀
1. Light Control: How to Hack Your Brain for Better Sleep
Did you know that your body takes 90 minutes to naturally wind down? That means your nighttime routine starts long before you hit the pillow.
The science behind it:
Exposure to blue light (from phones, tablets, and TVs) suppresses melatonin, the sleep hormone.
Bright lights at night trick your brain into thinking it’s still daytime, making it harder to fall asleep.
What to do:
✔ Dim the lights at least an hour before bed. Warm, low lighting helps signal your brain that it’s time to sleep.
✔ Avoid screens or use blue-light-blocking glasses.
✔ If you must use your phone, turn on Night Shift mode or an app like f.lux to filter out blue light.
💡 My personal touch: I love to use a few drops of Ringana’s Natural Hydro Oil Serum to massage my face before bed. The calming scent helps me transition into rest mode. 🌿
2. Lower Your Body Temperature for Deeper Sleep
Did you ever notice that you sleep better in a cool room? That’s because your body needs to drop its core temperature to fall into deep sleep.
The science behind it:
Your internal body temperature naturally drops by about 1°C at night.
A warm bath or shower before bed can trick your body into cooling down faster. This is very popular in Japanese culture.
Sleeping in a room that’s too warm can prevent you from entering deep, restorative sleep cycles.
What to do:
✔ Keep your bedroom between 16-19°C (60-67°F).
✔ Take a warm shower or bath 60-90 minutes before bed—this helps blood flow away from your core, cooling your body.
✔ Wear lightweight, breathable fabrics to sleep.
3. The 90-Minute Rule: Timing Your Bedtime for Maximum Energy
Ever wake up feeling like you barely slept, even after 8 hours? That might be because you woke up in the middle of a sleep cycle!
The science behind it:
Sleep cycles last about 90 minutes.
Waking up at the end of a cycle (instead of the middle) makes you feel refreshed and energized.
What to do:
✔ Count backwards in 90-minute blocks from your wake-up time. For example, if you wake up at 6:30 AM, aim to sleep at 11:00 PM or 9:30 PM.
✔ Use a sleep calculator app to track your ideal bedtime.
✔ Avoid caffeine at least 6 hours before bed.
💡 My personal touch: I set a "wind-down alarm" on my phone. When it goes off, I stop working, dim the lights, and start my bedtime rituals.
4. The 10-3-2-1-0 Sleep Formula
This simple rule from sleep science is a game-changer. It tells you exactly when to stop eating, drinking caffeine, and using screens to maximize sleep quality.
The formula:
✅ 10 hours before bed – No more caffeine.
✅ 3 hours before bed – No more heavy meals or alcohol.
✅ 2 hours before bed – No more work or stress-inducing activities.
✅ 1 hour before bed – No more screens (or at least switch to night mode).
✅ 0 – The number of times you hit snooze in the morning!
💡 My personal touch: If I need a snack before bed, I go for light, easy-to-digest options like almonds or chamomile tea.
5. Mindfulness: The Secret Weapon Against Restless Nights
This is my favorite one ☺️☺️. If your mind is racing at night, stress and anxiety might be keeping you awake. Practicing mindfulness before bed can slow your thoughts and relax your body.
The science behind it:
Studies show that mindfulness meditation reduces insomnia and increases melatonin.
Deep breathing lowers cortisol (the stress hormone) and signals your nervous system to relax.
Writing in a gratitude journal helps clear your mind before bed.
What to do:
✔ Try box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
✔ Write down 3 things you’re grateful for before bed. It can be something simple as being able to walk your dog that day or something more elaborated. 🤗
✔ Use a guided sleep meditation app (Calm, Headspace, or Insight Timer).
Final Thoughts: Your Best Night Starts Tonight!
A science-backed nighttime routine doesn’t have to be complicated! By making small, intentional changes, you can wake up feeling refreshed, energized, and ready to conquer your day.
And if you’re looking for natural, sustainable solutions to enhance your bedtime routine, my go-to is ISI by Ringana. Want to try it? DM me for your 20€ discount!
🌙 Which of these habits are you excited to try tonight? Let me know in the comments!
Excited to get started? Me too! Let's do this. 🚀 🚀
If you need guidance along the way, you know where to find me—I’m here to help you build the healthy, happy habits that stick. 🌿✨
Lots of love.
Helena
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