Easing into rest, made easy.

You might be familiar with the wired-but-tired evening. After a long day, your exhausted body sinks into the nearest soft space it can find, and although your first priority is rest, your mind is still sprinting like it could qualify for the Olympics. Don’t worry, you’re not alone. Many of us end the day overstimulated, scrolling, thinking, replaying conversations, or planning tomorrow before today has even fully closed. Sleep doesn’t come easily when your nervous system isn’t picking up the signal that it’s safe to rest.

Inconsistent sleep is normal, especially during busy seasons, stressful transitions, or periods of uncertainty (read: unprecedented times). The goal isn’t to enforce a rigid bedtime routine that feels like another task building you up for failure. Instead, think of winding down as a gentle invitation that helps your body shift out of action mode and into relaxation and rest. Ready to ease into your most restorative sleep yet? Keep reading.

Why Winding Down Matters More Than You Think

Have your eyelids ever felt heavy when they were open, but light and jittery when you closed them? When your system is constantly stimulated late into the evening, your body continues to produce cortisol, the stress hormone that keeps you alert and reactive. Screens, bright lights, late meals, and mental multitasking all signal “stay awake” to your nervous system, even when you could technically fall asleep standing.

Exposure to light plays a major role here. Blue light from your phone, TV, and laptop suppresses melatonin, a natural hormone responsible for your falling asleep. At the same time, mental stimulation keeps your thoughts looping, making it harder to transition into rest.

The key to a restful night isn’t found in strict rules, but in adopting consistency over perfection. Even practicing a short, familiar wind-down ritual on most nights can help regulate your internal clock and show improvement in your sleep quality over time.

Your New Bedtime Routine, Step by Step

Create a Calm Environment

Your surroundings matter more than you think! At bedtime, a calm environment helps your body feel safe enough to let go of the awareness that you rely on during the day.

• Soft, flickering light immediately signals relaxation and lowers visual stimulation. Even if you live in the smallest of new apartments, you can feign a cozy fireplace with one or a few candles.
• Scents like lavender or bergamot can help alleviate anxiety and support relaxation through the limbic system, a set of structures in your brain that govern your emotions, behaviors, motivations, and memories.
• Warm, low lighting helps reduce melatonin suppression compared to overhead lights.

You don”t need all of these at once. Just one small shift in lighting or scent can make a meaningful difference.

Support Your Body Physically

Sometimes your mind already knows it’s time for rest, but your body needs a little encouragement in catching up.

• Magnesium can help relax muscles and support nervous system regulation, especially if you experience nighttime tension or restlessness. I find a dose of magnesium glycinate particularly effective on nights after strength training earlier on in the day.
• Teas made from herbs like valerian, passionflower, chamomile and lemon balm can feel grounding and comforting, especially if you prefer non-supplement support.

If you’re new to sleep aids, tea may feel like a gentle place to start. Supplements can be helpful for those with physical tension or difficulty staying asleep after they drift off.

Signal That It’s Time to Rest

Sleep improves when your brain recognizes familiar cues that signal bedtime.

• Sleep masks block out ambient light, supporting melatonin production and deeper sleep cycles. They also help relax your eye muscles, keeping them from snapping open periodically.
• Lightly misting your pillow with calming botanicals provides a double dose of benefits: aromatherapy supports mental and muscular relaxation, and with consistent use, creates a sensory association with rest. If you chose to dim your lighting with a scented candle, the right essential oil aromatherapy pairing can give your senses a double dose of relief.
• When in doubt, turn your screens off at least one hour before turning in. When screens are unavoidable, wearing blue light glasses like these while winding down can help reduce overstimulation before bed.

These signals work best when repeated consistently, even if the rest of your evening looks different from night to night.

How Long Before Bed Should You Start?

Ideally, you want to begin your wind-down routine thirty to sixty minutes before bedtime, weaving in even the most minimal nighttime skincare routine (hello, habit stacking). That said, starting small is better than not starting at all. Even five intentional minutes with dimmed lights, a warm drink, and one calming scent can begin to shift your nervous system away from action and toward the rest you need.

Think of this routine as flexible support, not a checklist. Some nights will be fuller than others. What matters most is that you offer your body a clear, familiar transition from day to night. Remember, it’s not about perfect sleep, but about nourishing self-trust and creating space for rest to arrive naturally.

Save this post for night when your mind simply refuses to slow down, and subscribe to the Gloss and Ritual newsletter for more rituals and routines to support a beautiful life.