If your brain has a habit of buzzing long after your head hits the pillow, you’re not alone. Between daily stress, screens, and to-do lists that never seem to end, winding down can feel almost impossible. But a consistent, calming bedtime routine can make all the difference — and it doesn’t need to be complicated. Here are 5 rituals to add to your nighttime routine to help you sleep. Because soothing your body and quieting your mind will help you to drift off to sleep more quickly.
Set the Mood with Scent
Start your evening by turning your bathroom into a spa-like retreat. A warm shower can help relax tense muscles and signal to your body that it’s time to rest. Drop a relaxing lavender and rosemary shower steamer and let the steam carry the soothing aroma through the air. Lavender is known for its calming properties and can help ease anxiety and promote better sleep.
After your shower, complete your skincare routine, and dab an aromatherapy roll-on blend with lavender, chamomile, and cedarwood on your pulse points. This simple sensory cue can help anchor your body in a restful state.
Gentle Stretching or Light Movement
Spend just 5–10 minutes doing some light stretching or restorative yoga poses like child’s pose, legs-up-the-wall, or forward folds. This helps release tension from the day and bring your focus back to your breath and body. Think of it as giving your muscles and nervous system permission to relax.
>> 10 Stretches to Do Before Bed to Improve Your Sleep
Unplug and Create a Sleep-Supportive Space
As you get ready for bed, dim the lights and avoid screens at least 30 minutes before sleep. Instead, reach for a book, calming music, or a short meditation. Before climbing into bed, spritz your pillow with a calming pillow mist. The gentle fragrance will create a peaceful atmosphere and may even help train your brain to associate that scent with sleep.
Sip Something Soothing
A warm cup of caffeine-free herbal tea can do wonders for settling your mind and body. Chamomile, lemon balm, and rooibos are all excellent choices that support relaxation without stimulating your system. Sipping slowly helps you unwind and creates a gentle transition from the busy pace of the day to the stillness of night. Just be sure to stay away from alcohol, as it can reduce the amount of REM sleep you get at night.
Consistency Is Key
The secret to a quieter mind isn’t perfection—it’s repetition. Try following this bedtime routine consistently for a week, and notice how your body starts to respond. You’ll likely find it easier to shift into rest mode, sleep more deeply, and wake up feeling more refreshed. It’s also helpful to set a consistent fall-asleep and wake-up schedule as it allows our brain to know when to be tired and when to be awake.
You deserve restful, nourishing sleep. A few intentional habits each night can help you get there—one peaceful evening at a time.