A relaxing nighttime routine helps signal to your body that it’s time to wind down, improving sleep quality and overall well-being. This quick and simple 5-minute routine is designed to help you transition smoothly from the day’s activities to restful sleep.
Step 1: Dim the Lights (0:00 – 1:00)
Reduce exposure to bright lights, especially blue light from screens. Use dim, warm lighting to help signal melatonin production, the sleep hormone.
Tip: Use smart bulbs like Philips Hue or blue-light-blocking glasses if you need to use devices before bed.
Step 2: Deep Breathing & Stretching (1:00 – 2:00)
Engage in a quick deep-breathing exercise or gentle stretches to release tension.
Try This:
- 4-7-8 Breathing Technique: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
- Neck and Shoulder Stretch: Tilt your head side to side, rolling shoulders back.
Step 3: Gratitude or Reflection (2:00 – 3:00)
Journaling or mentally listing three things you’re grateful for can create a sense of peace and positivity before bed.
Try This:
- Use a gratitude journal like the Five Minute Journal or simply note them in a notebook.
- Reflect on one positive moment from the day.
Step 4: Hydration & Herbal Tea (3:00 – 4:00)
A small sip of water or herbal tea can help keep you hydrated without disrupting sleep.
Best Herbal Teas for Sleep:
- Chamomile – Reduces stress and promotes relaxation.
- Lavender – Helps ease anxiety and improve sleep quality.
- Peppermint – Aids digestion and calms the mind.
Step 5: Set Up for Sleep (4:00 – 5:00)
Make small adjustments to create the perfect sleep environment.
Quick Checklist:
✅ Set room temperature to 60-67°F (15-19°C).
✅ Use white noise or sleep sounds if needed.
✅ Put your phone on Do Not Disturb or use Sleep Mode.
✅ Adjust pillows and blankets for comfort.
By dedicating just 5 minutes to this simple nighttime routine, you can create a calming transition to sleep and improve overall restfulness. Try it tonight and see the difference it makes!