My twenties took spontaneity to the extreme. Fly to London this weekend to celebrate my best friend’s birthday? Ticket, booked. Say yes to a Hinge first date in 30 minutes? I could go for a free glass of wine. Go to sleep whenever I please, sans wind-down routine? (AM repercussions be damned… ) I was that annoying twenty-something who believed she was invincible—and for me, the rules of a good night’s sleep did not apply.
I’ve come a long way since then. Now, at 30, I’m a passionate proponent of a wind-down routine. I’ve watched my nieces and nephews—all under five—run through the ritual of bedtime. Around 6:30 p.m. they put on their pajamas, brush their teeth, and read through a stack of storybooks. Once they’re happily snuggled with their zoo of stuffed animals, they easily fall (and stay) asleep. All I can think? Gosh, that looks lovely. And so, inspired by children decades younger than myself, I’ve developed a wind-down routine that keeps me committed to restful, rejuvenated sleep. All night, every night.
If you find yourself counting sheep into oblivion or simply struggle to turn off following a full day of being on, keep reading. Ahead, I’m sharing how to create a relaxing wind-down routine that promotes restful sleep and relaxation every night.
Featured image from our interview with Inge Theron by Teal Thomsen.
Why a Wind-Down Routine Matters
A wind-down routine isn’t just a nice-to-have; it’s essential for quality rest, especially in a world that thrives on constant activity. The science behind sleep shows that our bodies and minds crave routine. When we engage in a consistent night routine, our brain associates those activities with relaxation and prepares for rest. A lack of routine, on the other hand, can leave us feeling wired, making it harder to fall and stay asleep.
The connection between relaxation and sleep is undeniable—our minds need a signal that it’s time to transition from the busyness of the day to peaceful rest. Dimming the lights, reading a book, or stretching can help ease the body into a more relaxed state, reducing the mental chatter that often keeps us up at night. A well-practiced routine tells your brain that it’s time to unwind, shifting from the chaos of the day to the calm of the night.
The Key Components of an Effective Wind-Down Routine
To create an effective wind-down routine, timing is key. Starting your routine about an hour before bed gives your body time to transition from the day’s demands to a more relaxed state, helping you fall asleep faster and sleep more soundly.
- Relaxation Practices: Activities like meditation, reading, or light stretching help calm your mind and relax your body, preparing you for sleep without the mental or physical tension that can keep you awake.
- Screen Time: Limiting screen time before bed is crucial, as blue light from phones and devices suppresses melatonin, making it harder to feel tired. Avoiding screens for at least 30 minutes before bed helps your body naturally prepare for sleep.
- Soothing Environment: A calming environment with dim lighting, cool temperatures, and scents like lavender signals to your body that it’s time to wind down, creating the perfect atmosphere for restful sleep.
Creating Your Personalized Wind-Down Routine
Whether you’re a fan of quiet reflection, soothing aromas, or a relaxing bath, there are plenty of ways to wind down that can work for you. Here’s a simple guide to building a routine that fits your lifestyle:
Step-by-Step Guide
Start by choosing a time each night to begin your wind-down process—aim for an hour before bed. Begin with relaxing activities like journaling or deep breathing, followed by something calming, like reading or stretching. Finish by turning off electronics and setting up your environment with dim lighting and soothing scents. By following this structured routine each night, you’ll train your body and mind to recognize your sleep cues.
Suggestions for Different Activities
Personalize your routine by choosing activities that help you relax. If you love journaling, try writing down your thoughts or gratitude lists to quiet your mind. Aromatherapy can be incredibly effective—use a diffuser with calming essential oils like lavender or chamomile. A warm bath with Epsom salts or a few drops of essential oils can also work wonders in relaxing your muscles and preparing your body for sleep.
How to Maintain Consistency
To make your wind-down routine effective, consistency is key. Stick to your routine every night—even on weekends—so that your body learns to expect rest at a specific time. If you feel like your routine isn’t working, don’t be afraid to adjust it. Experiment with different activities, and remember that a consistent routine will only improve the longer you commit to it.
Wind-Down Routine for Different Lifestyles
Creating a wind-down routine doesn’t have to be time-consuming, even with a packed agenda. Here are some quick tips:
- For Busy Professionals or Parents: Keep it simple—20 minutes is all you need. Focus on deep breathing, light stretching, or a quick journal entry. If you’re a parent, incorporate a calming bedtime activity with your kids, like reading, to signal it’s time to unwind.
- Adjusting Based on Sleep Needs: If you need more energy for the following day, opt for light stretching or reading something motivational. For deeper relaxation, add soothing activities like meditation, aromatherapy, or a warm bath to help your body wind down.
The Takeaway
A wind-down routine is essential for improving sleep and relaxation, no matter how hectic your schedule. By giving your mind and body the time and cues it needs to shift from the demands of the day to restful sleep, you’ll fall asleep more easily and wake up feeling refreshed. Whether you’re balancing a busy career, parenting, or just seeking deeper rest, start simple. Stick to your routine, and adjust it as needed. With a little dedication, you’ll soon see how a calming nightly ritual can positively impact your sleep—and everything else in return.
