What is the one practice that both joyful people and experts agree is essential? It’s a good rest, having enough sleep time. The most contented people commit to this every day, understanding that consistent, high-quality rest recharges both the brain and body.

Read on to discover the role of sleep in nurturing happiness, the best guidelines for optimal rest, and additional daily practices that experts and happy people identify as key to sustaining joy.

Sleeping well is a happiness catalyst

Sleep is a dynamic process during which the brain consolidates memories and regulates emotions. Research indicates that those who secure between 7 and 9 hours of nightly sleep—the optimal range recommended by sleep experts and medical professionals—tend to report higher life satisfaction.

Studies reveal that sleep deprivation can increase cortisol, commonly known as the stress hormone, by up to 23%. Elevated cortisol not only intensifies anxiety but also diminishes the capacity to appreciate positive experiences. In contrast, high-quality sleep promotes the production of GABA, a neurotransmitter celebrated for its calming effects and role in emotion regulation.

It’s not solely the duration but also the consistency of sleep that matters. Establishing a regular sleep-wake schedule helps synchronize your internal clock, sharpens focus, and elevates your mood.

Other daily habits happy people practice

Although sleep forms the underpinning of well-being, enduring happiness is nurtured through deliberate daily routines. Joyful individuals incorporate these additional practices into their lives:

Nurture close relationships: Social bonds serve as a protective buffer against stress and promote a sense of security. Emotionally intelligent people invest genuine time and energy in their family, friends, and community, while simultaneously establishing healthy boundaries with those who drain their energy.
Move your body regularly: Physical activity triggers the release of endorphins as well as neurotransmitters like GABA. Even a brief 10-minute walk can shift your mindset remarkably.
Practice gratitude without guilt: A deliberate practice of reflecting on even the smallest blessings can alleviate stress and rewire neural pathways to better recognize positive experiences.
Stay present, even when it’s hard: Dwelling on past regrets or future uncertainties can rob you of the joy found in the present moment. Those committed to mindfulness understand the importance of acknowledging challenges without allowing them to dominate their thoughts. Techniques such as mindful breathing and meditation help anchor you firmly in the “now”, fostering a balanced state of mind.
Embrace a growth mindset: Reframe setbacks as temporary challenges and opportunities for learning rather than fixed failures. Those who believe in continuous self-improvement and the value of effort tend to recover more swiftly from disappointments and are better equipped to turn obstacles into growth.

Restorative sleep replenishes your capacity to engage fully with life’s demands, while gratitude and meaningful social connections deepen your appreciation for everyday moments. Regular physical activity and mindfulness keep you grounded, and a growth-oriented perspective transforms setbacks into catalysts for personal progress.

True happiness emerges from the steady cultivation of habits, such as safeguarding your sleep, that build the resilience necessary to navigate life’s ups and downs. Start with small adjustments: shift your bedtime by 15 minutes, record one daily win, or reach out to a friend. Over time, these choices accumulate to create a life that is richer, calmer, and more fulfilling.