I used to be one of those people who dreaded bedtime. I’d toss and turn, scroll aimlessly, and lie awake replaying my to-do list. But after experimenting with a gentle evening routine, something shifted—within a week, I was falling asleep faster and waking up refreshed.
Here’s the simple ritual that changed everything. If you’ve been struggling with sleep, give it a try this week.
🌙 Step 1: Set the Mood (9:00 PM)
I start by dimming the lights and putting my phone on silent. Creating a calm atmosphere helps signal to my body that it’s time to wind down.
If possible, I avoid screens completely and switch to soft lighting or a salt lamp. I might light a candle, stretch gently, or just tidy my space to feel mentally clear.
☕ Step 2: Sip Something Soothing
Instead of wine or caffeine, I’ve started enjoying a small cup of sleep-supporting tea or warm almond milk.
When I need deeper support, I reach for natural supplements like:
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Marine Magnesium (MicrOrganics) – helps relax tense muscles and quieten the mind
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Sleep Ease by Herbs of Gold – a gentle herbal blend with passionflower and ziziphus
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Reishi Mushroom by SuperFeast – known as the “spirit mushroom,” reishi promotes calm and supports the nervous system
📓 Step 3: Journal It Out (9:30 PM)
This one was surprisingly powerful.
I spend just 5–10 minutes writing:
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Three things I’m grateful for
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One thing I’m proud of
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A quick brain-dump of any lingering thoughts or worries
This helps me leave the day behind and avoid 2am spiral thinking.
🧘 Step 4: Quiet the Mind (9:45 PM)
Even 5 minutes of meditation helps me unwind.
Some nights I follow a guided meditation, other times I just sit in silence, eyes closed, and focus on breathing slowly through my nose.
When I’m too restless, I’ll lie in bed and do a slow body scan, mentally relaxing each part of my body from head to toe.
😴 Step 5: Repeat to Sleep
By 10:00 PM, I’m in bed, warm, and already yawning.
The consistency of this ritual helped reset my sleep cycle and improve my mood during the day. Within a week, I wasn’t just sleeping better—I felt better.
🛏️ Try This for 7 Days:
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Set a consistent bedtime
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Create a screen-free wind-down zone
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Try a natural sleep support supplement
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Do one small thing to clear your mind
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Give yourself permission to rest
Sleep is not a luxury—it’s a necessity.
And you deserve better sleep, starting tonight.