15 Healthy Habits for a Good Night's Sleep (Backed by Science)
- pevgi
- Sep 20
- 5 min read
Updated: Oct 11
Why Sleep Is the Foundation of Health
During sleep, your body heals, your brain reboots, and your emotions stabilize. However, millions of people find it difficult to fall asleep, stay asleep, or feel rested in the morning.
Sleep disorders contribute to a variety of medical problems, including cognitive impairment, decreased immune function, metabolic imbalance, and exacerbation of mental illness.
Rather than relying on harsh pills or outlandish gadgets, science shows that simple, consistent habits can significantly improve the quality of your sleep. In this guide, we'll look at 15 healthy, natural habits that promote deeper, more restorative sleep and ultimately help you feel healthier, calmer, and more energized.
Whether you're a night owl, a busy parent, or just suffering from a lack of sleep, there's something here for you.
1. Good sleep habits: Wake Up at the Same Time Every Day and Go to Bed at the Same Time Every Night
Why it works: Consistency helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep at night and wake up refreshed. Your body thrives on rhythm. A consistent bedtime harmonizes your circadian clock and improves the quality of your sleep.
Science: Regular sleep with a consistent bedtime and wake-up time is recommended for better health. Regular sleep is associated with improved mood, cognitive function, and longevity. 1
Tip: Choose a bedtime and stick to it, even on weekends.
Get Natural Sunlight in the Morning
Why it works: Morning sunlight signals your brain to stop producing melatonin and increases production of serotonin, a precursor to melatonin.
Science: Exposure to light in the morning improves sleep onset and duration of nighttime sleep. 2
Support: On cloudy days or in winter, try taking vitamin D3 from NSP.
Limit Caffeine Intake After 2:00 p.m.
Why it works: Caffeine blocks adenosine (a sleepiness signal), resulting in you staying awake even hours later.
Science: Consuming caffeine 6 hours before bedtime can reduce sleep time by more than an hour. 3
Tip: After lunch, switch to herbal teas or coffee substitutes.
Create a Wind-Down Ritual
Why it works: Calming pre-sleep routines tell your body it’s time to power down. Light stretching relaxes tense muscles and reduces nervous system arousal.
Ideas: Gentle stretching 5 minutes before bed, light journaling, aromatherapy or reading a physical book.
Science: Pre-sleep routines improve sleep quality and reduce time to fall asleep.
Avoid Blue Light at Night
Why it works: Blue light from screens suppresses melatonin production, disrupting sleep timing.
Science: Exposure to blue light slows down circadian rhythms and reduces melatonin levels.
Solutions: Use blue light filters, wear blue light blocking glasses, or turn off screens 2 hours before bed.
Eat a Light, Early Dinner
Why it works: Eating a large meal before bedtime can disrupt digestion and body temperature, and this affects sleep.
Science: Eating late is associated with poor sleep quality and shorter sleep duration.
Tip: Try to eat at least 2-3 hours before bed.
Try a Natural Sleep Supplement (Non-Habit-Forming)
Why it works: Gentle herbal blends promote relaxation without causing drowsiness.
Science: Ingredients such as valerian root, lemon balm and passionflower promote sleep and improve sleep quality.
Try: NSP Herbal Sleep Formula, known for its balanced, non-harsh effect.
Keep Your Bedroom Cool and Dark
Why it works: During sleep, body temperature decreases - a cool, dark room facilitates this natural process.
Science: Sleeping in a cool room improves REM sleep and reduces the number of night awakenings.
Tip: Use blackout curtains and set the thermostat to about 65°F (18°C).
Practice "Mind Clearing" Before Bed
Why it works: Mental clutter and decision fatigue often manifest themselves at night. Writing down tasks for tomorrow will help you clear your head and sleep better.
Tool: Take 5-10 minutes to look at your calendar or make a to-do list for tomorrow to free your mind for a restful sleep.
Don't Lie in Bed Without Sleeping for Too Long
Why it works: Staying in bed when you can't sleep forms negative associations with your bed.
Science: Cognitive behavioral sleep strategies encourage leaving bed after 20 mins of wakefulness.
Tip: Get up, read something soothing, and when you feel sleepy, go back to bed.
11. Add Magnesium to Your Evening Routine
Why it works: Magnesium calms the nervous system and promotes muscle relaxation.
Science: Supplementing with magnesium improves sleep quality in older adults.
Support: Try taking NSP Magnesium Complex with dinner. Or you can consume foods containing magnesium (soft regulation): Higher magnesium content (mg per 100 g): Wheat bran: 611 mg, Pumpkin seeds: 535 mg, Flax seeds: 392 mg, Sesame: 351 mg, Almonds: 304 mg, Cashews: 270 mg.
Other foods rich in magnesium: soybeans, pine nuts, sunflower seeds, hazelnuts, spinach, dark green leafy vegetables, brown rice, quinoa, buckwheat, oatmeal, black beans, chickpeas, lentils, bananas, avocados, mackerel, salmon, eggs.
12. Practice 30 Minutes of Silence Daily
Why it works: Calm reflection reduces overexcitement and gives the mind a chance to process stress.
Science: Regular reflection in silence improves sleep, mood and emotional regulation.
Tip: Try quietly observing nature, sitting in silence or taking a solitary walk.
Maintain Proper Posture Throughout the Day
Why it works: Poor posture strains muscles and nerves, leading to physical discomfort at night.
Science: Good posture helps regulate the nervous system and reduce cortisol levels, a key factor for relaxation.
Support: Set posture reminders or use a wearable posture trainer.
14. Reduce Overall Noise Exposure
Why it works: Environmental noise, especially caused by transport, is one of the causes of sleep disturbances. Noise pollution raises cortisol and can disrupt deep sleep cycles.
Science: Even low-level noise impairs sleep architecture.
Solutions: Use earplugs, white noise machines, or soothing soundscapes.
15. Repeat a Calming Phrase Before Bed.
Why it works: A simple positive affirmation calms anxious thoughts and brings the mind to a state of calm.
Try:
"I'm safe, I'm calm, I'm ready to rest. I'm doing fine.
“My body knows how to sleep.”
"Every day, in every way, I am getting better and better. My life is becoming what I want it to be."
Small Habits are the Key to Big Victories in Sleep.
You don't need perfection. Instead, choose 2-3 of these habits and start implementing them today.
Better sleep = better mood, metabolism, concentration, and longevity. Over time, these habits contribute to a healthier lifestyle and brighter days.
Sources:
Disclaimer: This article is for educational purposes only. Consult your healthcare provider before beginning any supplement or health practice.
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