Hi Beautiful,
Have you ever crawled into bed, exhausted, only to stare at the ceiling for hours, mind racing with a million thoughts? Yeah, me too. The truth is, how you wind down before bed can make all the difference between tossing and turning and waking up feeling like the queen you are.
A calming nightly routine isn’t just a luxury — it’s a self-care necessity. By creating the right ritual, you’re not only setting yourself up for better sleep, but also for a happier, more energized start to your day. So, let’s break down how you can craft a pre-sleep routine that helps you get the rest you need and deserve.
Why a Nightly Routine Matters
Think of your bedtime routine like a gentle signal to your brain: "Hey, it’s time to chill out and rest." Just like kids need a bedtime routine to help them settle down, we adults benefit from it too. It’s all about creating consistency and calming your nervous system so that your body knows it’s time to relax. When you wind down properly, you’ll not only fall asleep easier, but you’ll also sleep deeper — which means waking up refreshed and ready to take on the world.
Steps to Create a Calming Pre-Sleep Ritual
Set the Mood: Create a Sleep Sanctuary
First things first, your bedroom should feel like a relaxing haven. Keep it clean, clutter-free, and cozy. Try dimming the lights an hour before bed — this tells your body it’s time to wind down. You could even use a calming scent like lavender with an essential oil diffuser or pillow spray. Creating a peaceful space is key to relaxing your mind.
Disconnect from Screens: Ditch the Digital Drama
You’ve heard this before, but seriously, no screens at least 30 minutes before bed! The blue light from phones, tablets, and TVs messes with your sleep hormones (thanks, melatonin!). Instead, trade scrolling for something soothing like reading, journaling, or simply reflecting on your day. If you absolutely must use your phone, try using a blue light filter or night mode.
Breathe and Unwind: Incorporate Relaxing Practices
This is where you can really get into relaxation mode. Try practicing some light yoga stretches or deep breathing exercises to release tension from the day. One of my favorites is the 4-4-4-4 breathing technique: inhale for 4 seconds, hold for 4, exhale for 4 and hold for 4. If you would like a visual here is a video I created to help us (Unwind Your Mind: 10-Minute Deep Breathing Relaxation with Me). It calms your mind and body almost instantly. If yoga’s not your thing, simply sit in silence or listen to calming music (I created plenty for you HERE).
Journal it Out: Clear Your Mind Before Bed
Ever had a million thoughts racing through your mind the minute you hit the pillow? Same. A great way to prevent that is by brain-dumping your thoughts before bed. Grab a journal and write down anything that’s on your mind, whether it’s things to do tomorrow, worries, or even a gratitude list (yes, yes I also got you there and created a unique Gratitude journal for your bedtime, check them out HERE). Getting your thoughts out of your head and onto paper helps create mental clarity and peace.
Sip on Something Soothing: Herbal Teas for the Win
A warm cup of herbal tea can work wonders for your pre-sleep routine. Chamomile, valerian root, or peppermint tea are all great options to help calm your nerves. Plus, it gives you a cozy moment of mindfulness before you slip into bed. Just make sure to avoid any caffeinated drinks late in the evening — we want to relax, not power up!
Stick to a Regular Sleep Schedule
Consistency is key. Try to go to bed and wake up at the same time every day, even on weekends. Your body’s internal clock (your circadian rhythm) craves routine. The more regular your sleep schedule is, the easier it will be to fall asleep and wake up feeling refreshed. Bonus tip: if you have trouble falling asleep at night, wake up earlier instead of sleeping in late. It helps reset your body’s rhythm.
Wake Up Happier, Every Day
Here’s the secret, sis: a solid nightly routine not only helps you sleep better, but it also sets the stage for how you wake up. When you’re well-rested, you’re less cranky, more focused, and ready to take on the day. Imagine waking up after a night of deep, restful sleep — you feel lighter, more energized, and so much more prepared to handle whatever life throws at you. It’s like giving yourself a head start on happiness.
Make It Your Own
Your nightly routine should feel good to you. It’s not about following some perfect blueprint, but about discovering what helps you relax and unwind. Maybe it’s lighting candles, listening to calming podcasts, or indulging in a warm bath. Whatever it is, make it yours. The goal is to create a ritual that helps you feel calm, centered, and ready for sweet, restorative sleep.
Time to Tuck Yourself In, Queen
So, beautiful, let’s do this: tonight, commit to creating a calming pre-sleep routine.
Start small — maybe just turn off your phone 30 minutes earlier or try out that herbal tea. The key is consistency, and over time, you’ll notice a big difference in how you sleep and, more importantly, how you feel when you wake up.
Personally, once the kids are in bed, reading in my bed, helps me fall into a deeper sleep in less than 5 minutes.
You deserve to start your day feeling refreshed and happy, and it all begins with how you wind down. Protect your peace, prioritize your rest, and treat yourself like the queen you are — because you are so worth it.
And if you want more tips, motivation, and feel-good content to help you on your journey to a better self, make sure to follow me on Instagram, Facebook, TikTok, Youtube and subscribe to my newsletter.
Until next time, sleep tight and keep shining!
Your friend,
Alex
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