Nicole Katz knows a thing or two about movement, mindfulness, and making everyday rituals more intentional. A longtime yoga therapist and the founder of Yoga 216, NYC’s only semi-private yoga studio, Nicole has long specialized in helping people tap into the power of their bodies to create balance and ease. After becoming a mother, she shifted her focus to supporting women through pregnancy, birth, and postpartum—because if anyone needs better sleep, it’s moms. Through The Mama Mat and Rebranding Birth, Nicole helps women reclaim their power in the transition to motherhood, and today, she’s bringing that same wisdom to your bedtime routine.
Habit stacking is one of her favorite ways to help clients connect to more joy without feeling overwhelmed—so let’s apply that same principle to your nighttime routine and unlock the kind of sleep that actually feels restorative.
Because oh man, mama—it’s NEEDED! (Pun fully intended)
The best part? These three micro-habits build on each other, making the transition into sleep smoother, more natural, and dare I say... enjoyable?
Ritualize Your Nighttime Cleansing Routine
Washing your face isn’t just skincare—it’s a signal to your nervous system that it’s time to shift gears. Think of it as the first step in telling your body, Hey, we’re slowing down now. The warm water, the gentle massage, the scent of your favorite cleanser—all of it works together to create a moment of pause. Instead of rushing through it, take your time. Maybe light a candle or breathe deeply as you lather up. Your skin (and your sleep) will thank you.
Turn Toothbrushing into a Meditation
Now that your body is getting the memo, let’s bring the mind into the equation. Brushing your teeth can be more than just a mundane task—it’s a built-in two-minute meditation. Try this: as you brush, focus on your breath. Slow inhales, even slower exhales. Or, if affirmations are more your thing, stick a post-it on your mirror with a phrase you want to embody. “I am calm. I am rested. I am ready for deep sleep.” Repeat it to yourself as you brush, and let the words sink in.
Listen to Something High-Vibrational as the Last Thing You Do
What you consume before bed matters. If the last thing you hear is a chaotic TV show or a doomscroll session, that’s the energy you’re taking into sleep. Instead, opt for something that soothes your system—whether it’s a calming playlist, a meditation, or an audiobook with a gentle narrator. The goal is to create an auditory hug for your nervous system so that sleep comes easily and deeply. (I’ll drop my go-to tracks and authors below so you don’t have to think about it!)
Small Shifts, Big Impact
The beauty of habit stacking is that it takes things you’re already doing and tweaks them just enough to make a difference—without adding extra to your plate. Try it out and tell me which one clicks for you.
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