How to Relax Before Bed: 12 Ways to Wind Down

Why Is a Bedtime Routine Important?

Sleep is essential to brain development and physical health. Therefore, having a relaxing, pre-sleep routine before bed is important.¹ A bedtime routine can improve sleep quality by preparing the body and mind for sleep. Sleep also impacts our mental health by decreasing symptoms of depression and anxiety and boosting mood and concentration.²

What Is Sleep Hygiene?

Sleep hygiene are consistent routines and practices that help us sleep, such as winding down before bed, creating a calm environment, or preparing your mind and body for rest. When you have a consistent schedule, your body will know recognize when to sleep.

12 Tips for How to Wind Down Before Bed

Winding down for the night is essential to healthy sleep and rest. Everyone is different, so what works for one person may not fit your needs. Finding methods that suit your situation involves experimenting, so consider exploring mindfulness, journaling, or even calming music. Whatever helps you relax before bed is positive.

Here are 12 ways to relax before bed:

1. Practice Deep Breathing Exercises

Breathwork is a great tool for promoting mind and body relaxation. These exercises encourage you to wind down for bed by redirecting your attention from your thoughts to your breath, helping promote an overall sense of calm.

Below are breathing exercises to help you relax before bed:

• Diaphragmatic breathing: Many of us engage in shallow breathing as a baseline. Diaphragmatic breathing deepens our breath to promote relaxation.
• 4-7-8 breathing: 4-7-8 breathing involves taking a breath for a count of four, holding for seven, then exhaling for eight seconds.
• Box breathing:  Box breathing is almost like breathing in a square. Inhale for four seconds, exhale for four seconds, and repeat.
• Five-finger breathing: This method incorporates sensory relaxation with breathwork. Use one hand to slowly trace the outline of your other hand, inhaling as you trace up a finger and exhaling as you go down that finger to the next.
• Alternate nostril breathing: Alternate nostril breathing means breathing through only one nostril at a time. Place a finger gently over one nostril as you breathe in and out slowly through the other nostril. Repeat with each nostril.

2. Engage in Yoga

While this may seem paradoxical, engaging in light physical activity can help you relax before bed. For example, simple stretching or yoga can be beneficial. Additionally, yoga promotes mental health, improving overall well-being as you release tension before falling asleep.³

3. Create a Cozy Sleep Environment

Creating a sleep-friendly environment can help you relax before bed. To do this, use soft lighting, warm blankets, or soft pillows to induce a sense of coziness. Some choose to incorporate aromatherapy, as this has been shown to promote relaxation.⁴

4. Listen to Soothing Music or Sounds

Listening to soothing music or ambient sounds can help you destress before bed. What is considered relaxing depends on your unique needs and preferences, so experiment with different genres and songs. Some people listen to relaxing podcasts or calming sounds as they get ready for bed to help them prepare for sleep.

5. Try Progressive Muscle Relaxation

Feeling tense at the end of a long day is normal. Performing progressive muscle relaxation can help relieve this tension, promote relaxation, and prepare your body for sleep. This technique involves tensing and relaxing different muscles, traveling from one end of the body to the other.

For example, you can tense the muscles in your feet, then slowly relax, noticing how much better they feel. Next, go onto the calves, repeating the same process of tensing and then relaxing. Repeat as you move up the body.

6. Write in a Journal

Taking a few minutes to write in a journal is a great way to wind down and relax before bed. Journaling for mental health can shift focus from daily stressors by offering an outlet to process your thoughts and feelings. For those who struggle with anxious thoughts before bed, journaling can be a great way to organize your thoughts by objectively putting them into writing.

7. Practice Mindfulness or Meditation

Practicing mindfulness or meditation can help promote inner clarity and decrease tension and stress. Engaging in these activities before bed is beneficial for achieving mental calmness before sleep. For instance, mindfulness means being aware and conscious of your surroundings and body, including any mental or physical sensations. Other times, guided imagery meditation helps you visualize calming and relaxing scenarios to relax before bed.

8. Turn Down the Temp

Turning down the thermostat can promote and improve sleep. One study found lowering the thermostat to 60-67 degrees can boost relaxation, helping you fall and stay asleep faster.⁵

9. Reduce Noise Levels

Reducing noise in your environment can help promote rest and sleep. For example, lower the volume when watching a movie or show. If you live with family or roommates, suggest setting a “quiet” hour.

10. Spend Time Reading

Reading before bed relaxes the mind and body, helping promote relaxation and improve sleep quality.⁶ Some people find reading scary or sad material engages their thoughts, meaning falling sleep becomes difficult. However, others are not bothered by this content. Do whatever works for you, whether reading the newspaper, your favorite novel, or poetry.

11. Enjoy a Cup of Tea

Chamomile has relaxing properties and is commonly used to promote rest and relaxation.⁹ Consider drinking a cup of hot tea before bed to prepare your body and mind for sleep.

12. Limit Caffeine & Other Stimulants

Some people can drink caffeine right before bed without losing sleep. However, every body processes stimulants differently. Therefore, consider avoiding anything with caffeine about four to eight hours before bed. Caffeine is in coffee, energy drinks, some teas, most sodas, and chocolate.¹⁰

When to Seek Professional Help for Sleep Issues

Considering seeking professional support if you have tried to relax before bed without avail or your sleep issues worsen. You may be experiencing co-occurring mental health conditions that impact your ability to wind down and relax. You can use an online therapist directory to locate a provider specializing in sleep issues or trained in CBT for insomnia.⁸ You don’t have to wait until your sleep disturbances negatively affect your life to seek support. While finding ways to relax before bed can help, professional guidance can provide additional insight into coping with underlying issues.