Creating the right bedtime routine can make the difference between tossing and turning all night and waking up refreshed. Here are five evidence-based habits that can transform your sleep quality starting tonight.

1. The 3-2-1 Rule

This simple timing rule helps prepare your body for sleep:

  • 3 hours before bed: No more large meals
  • 2 hours before bed: No more work
  • 1 hour before bed: No more screens

Why it works: Your body needs time to digest food, your mind needs time to unwind from work stress, and your eyes need a break from blue light that suppresses melatonin production.

2. Create a Sleep Sanctuary

Your bedroom environment plays a crucial role in sleep quality:

  • Temperature: Keep it cool (60-67°F / 15-19°C)
  • Darkness: Use blackout curtains or an eye mask
  • Quiet: Consider white noise or earplugs
  • Comfort: Invest in a good mattress and pillows

Pro tip: Use Dozy’s ambient sounds to mask disruptive noises and create a consistent sleep environment.

3. Practice the 4-7-8 Breathing Technique

This simple breathing exercise activates your parasympathetic nervous system:

  1. Breathe in through your nose for 4 counts
  2. Hold your breath for 7 counts
  3. Exhale through your mouth for 8 counts
  4. Repeat 3-4 times

Many Dozy users combine this with our guided breathing exercises for even better results.

4. Progressive Muscle Relaxation

Release physical tension with this technique:

  1. Start with your toes - tense for 5 seconds, then relax
  2. Work your way up through each muscle group
  3. End with your face and scalp
  4. Notice the feeling of complete relaxation

Dozy’s guided relaxation sessions make this practice even easier to follow.

5. Keep a Gratitude Journal

Before bed, write down three things you’re grateful for. This practice:

  • Shifts your mind from worries to positive thoughts
  • Reduces cortisol (stress hormone) levels
  • Improves overall sleep quality and mood

You can use Dozy’s sleep journal feature to track both your gratitude practice and how it affects your sleep quality over time.

Making It Stick

The key to forming new habits is consistency. Start with just one or two of these practices and gradually add more as they become routine. Dozy’s bedtime reminder can help you stay on track.

Remember, good sleep isn’t just about the time you spend in bed - it’s about the habits you build throughout your evening. Which habit will you start with tonight?

Track your sleep improvement journey with Dozy. Our app helps you build and maintain healthy sleep habits with gentle reminders and progress tracking.