In our always-on world, good sleep is harder to come by, but it’s also more essential than ever. Deep rest supports everything from your mood and memory to hormone balance and immune health. The secret to better sleep isn’t found in a pill or a quick fix – it starts with how you wind down.
These nine simple wellness rituals are grounded in holistic practices and emerging research, helping you calm your body, quiet your mind, and ease naturally into deep, nourishing sleep.
1. Sip a Sleep-Supportive Herbal Tea
Herbs like chamomile, lemon balm, passionflower, and valerian have been used for centuries to calm the mind and body. Clinical studies suggest these herbs may enhance GABA activity in the brain, promoting a sedative effect without causing dependency.
TIP: Try sipping a warm cup 1 hour before bed in a quiet space.
2. Use Blue Light Blockers in the Evening
Exposure to blue light from screens delays melatonin release, disrupting your natural sleep cycle. Research from Harvard Medical School confirms that blue light exposure can shift circadian rhythms by up to 3 hours.
TIP: Try wearing blue-light blocking glasses or switching devices to night mode after sunset.
3. Create a Wind-Down Lighting Ritual
Dim lights in your home after dinner and use candles or salt lamps to signal to your brain that bedtime is near. This mimics natural light patterns and supports melatonin production.
TIP: Low lighting = better sleep signals.
4. Try a Sleep Tonic or Adaptogen Blend
Adaptogens like ashwagandha and reishi mushroom can help reduce cortisol and promote a feeling of calm. A 2021 study in the Journal of Ethnopharmacology found that ashwagandha improved both sleep onset and quality.
TIP: Look for an evening tonic with adaptogens, or a magnesium-based sleep drink.
5. Take a Warm Bath with Epsom Salts
A warm bath raises body temperature, and as it cools afterward, your body begins to feel naturally sleepy. Add Epsom salts (magnesium sulfate) to further relax muscles and ease stress.
TIP: Soak for 20 minutes, then transition straight to bed.
6. Journal to Clear the Mental Clutter
If your mind races at night, try a short journaling ritual to process your thoughts. Studies show expressive writing can lower stress and improve sleep quality.
TIP: Try brain-dumping your thoughts or listing 3 things you’re grateful for.
7. Practice Gentle Breathwork or Meditation
Slowing your breath activates the parasympathetic nervous system (rest-and-digest mode). Even 5 minutes of mindful breathing or yoga nidra can prepare your body for sleep.
TIP: Try box breathing: inhale 4, hold 4, exhale 4, hold 4.
8. Set a Digital Curfew
Aim to stop phone and TV use at least 1 hour before bed. Studies from the Sleep Foundation highlight that screen use close to bedtime is linked to delayed sleep and poor quality.
TIP: Instead, read a real book, stretch, or listen to soft music.
9. Sleep with Intention: Make Your Bedroom a Sanctuary
Cool room temperature, breathable natural fabrics, and soothing scents (like lavender or cedarwood) all help tell your body it’s safe to sleep.
TIP: Keep your bedroom clear of clutter, tech, and harsh lighting.
Let Sleep Be a Ritual, Not a Rush
The way you end your day matters and will help you to sleep better. Creating an intentional evening routine is not just about getting more hours of sleep, it’s about reclaiming sleep as a healing part of your wellness journey.
When you honour your body’s need for rest with nourishing rituals, you’ll begin to notice not just better sleep, but better mornings, moods, and energy throughout your day. So tonight, light a candle, turn off your screen, sip something warm and let rest be the most luxurious part of your self-care.
By Lisa McLean, Certified Holistic Counsellor and Health Coach. Discover more about Lisa HERE.
Discover more wellness blog posts HERE
