Little Moments of Calm

How to Build a Simple Nighttime Routine for Better Sleep

In a world where sleep is often sacrificed in the name of productivity or endless scrolling, it’s no wonder so many people wake up feeling unrested and unrefreshed. But here’s the good news: creating a relaxing nighttime routine doesn’t have to be complicated or time-consuming. Even ten mindful minutes can make a significant difference in how you sleep and how you feel the next day.

This simple guide is about embracing small, intentional steps that invite calm and prepare your mind and body for a restorative night’s sleep. Consider it your sanctuary from the demands of the day – and a gentle reminder that sleep is an essential form of self-care.

Wind down: The power of putting away the screens

The first step in winding down is to step away from your devices. That soft glow from your phone may seem harmless, but studies show that blue light from screens can interfere with your body’s natural sleep signals, delaying the release of melatonin – a hormone essential for sleep. Try putting away your screens 30 minutes before bed and dimming the lights in your room. This signals to your brain that it’s time to transition from wakefulness to relaxation, naturally preparing you for sleep.

If putting your phone down feels like a challenge, consider keeping a small journal or a book by your bedside. Jotting down thoughts, reflecting on the day, or even reading a few pages can help shift your mind away from the screen and into a calmer state.

Breathe & stretch: Releasing the tension of the day

For many of us, the physical tension we carry during the day can keep us from fully relaxing at night. Adding a short breathing or stretching practice to your evening routine can help release that tension and encourage relaxation.

Try taking a few deep, intentional breaths, holding each for a few seconds, and then releasing. This small act of focused breathing can lower stress levels and help you feel more centered. For added relaxation, consider a few gentle stretches targeting areas where tension builds up, like your shoulders, neck, and lower back. It only takes a few minutes, but this practice can ease you into a peaceful mindset and create a sense of readiness for rest.

Natural calm: Using supplements for a deeper sleep

For many, sleep doesn’t come easily. Supplements like magnesium and ashwagandha can support the relaxation process, making it easier to ease into sleep. Magnesium glycinate, for example, is known for promoting muscle relaxation and helping to calm the nervous system. It’s gentle enough for daily use and can be a simple addition to your nighttime routine.

Ashwagandha, a traditional adaptogen, is another natural option. Known for its stress-relieving properties, ashwagandha can help bring a sense of calm to both body and mind, helping you feel ready to release the day’s stress. For optimal absorption, look for an ashwagandha supplement that includes black pepper extract, which enhances its effectiveness.

Always consult with a healthcare professional to find the best supplement options for you and to ensure they fit well with your wellness needs.

Set the mood: Embracing a cozy nighttime environment

Creating an inviting sleep environment goes a long way toward supporting good sleep hygiene. Think of your bedroom as your sanctuary; keep it as calm and comfortable as possible. Start by setting the lighting to a soft glow, which can feel more relaxing than overhead lights. A calming scent, such as lavender or chamomile essential oil, can also help set the tone for rest and relaxation.

Slip into your coziest pajamas, arrange your bedding just how you like it, and allow yourself to unwind. By keeping your bedtime environment calm, you’re cultivating an association between your space and sleep, making it easier to slip into rest as soon as your head hits the pillow.

A reminder: Sleep is self-care

Embracing a simple, mindful nighttime routine isn’t about adding more to your to-do list; it’s about creating a sanctuary that makes sleep a rewarding, restful experience. Sleep is one of the most essential self-care practices we can embrace, impacting every area of our lives – from our mental clarity to our energy levels and even our mood.

By inviting calm into your evening and making these moments part of your night, you’re not just preparing for a good night’s rest but also setting yourself up for a day of feeling refreshed, recharged, and ready to embrace life with more energy.

So tonight, give yourself the gift of calm. Small moments, big impact. Here’s to your best sleep yet.

The Drift: Your Guide to Wellness and Restful Sleep