After a long day of work, family obligations, school, or just life in general…taking time for self-care at night might be the last thing on your mind. But building a calming bedtime routine can help you unwind and potentially even sleep better.
As someone who juggles a lot each day (and who previously got sucked into doom-scrolling on my phone at night), I’ve found that ending the day with soothing activities helps me feel more relaxed at night. That translates to falling asleep easier and waking up more well rested.
Want to try out some bedtime self-care ideas yourself? Here are 15 cozy, no-pressure options.
Disclaimer: This post was written by Chrissy Carroll, MPH. It is for informational purposes only and should not be construed as individual advice. Consult a doctor or mental health professional with any personal concerns.
1. Use cozy lighting
Those super bright florescent lights? Let’s turn those bad boys off. According to the Sleep Foundation, excessive artificial light can affect your circadian rhythm, which could make it tougher to fall asleep or stay asleep at bedtime.
Instead, switch to soft warm lamps, twinkle lights, or even just some candle light. You can even start this with your family if you’re having a later dinner or dessert; try eating by candle light alone. If you have kids, they might even think it’s fun.
2. Take a warm shower or bath
Research shows that taking a warm shower or bath about 1-2 hours before bedtime can help improve sleep onset (aka how quickly you fall asleep) and improve self-reported sleep quality.
If you want to make it feel more indulgent, try adding a few drops of an essential oil (like lavender) to the shower floor for instant aromatherapy. Or you could use a fancy body wash with exfoliating gloves, and/or apply some lovey smelling lotion when you get out of the shower.
If you want to uplevel the experience even more and have some funds, a towel warmer in the bathroom is such a great investment. I got one for Christmas this past year and I have been loving it. I can put both my towel and pajamas in there so both are warm and cozy when I get out. The key is to turn it on a full 30 minutes before the shower, though, so the fabric gets warm enough.
3. Do a skincare routine (if that’s your thing)
Whether it’s a full cleanse-serum-moisturizer situation, or a simple splash of water and lip balm, it’s a quick way to take care of yourself. I’m not personally a huge skincare routine person, but I do make sure to always wash my face at night if I showered that morning which always leaves my skin feeling fresh going into bedtime.
4. Wear comfy pajamas
There’s something that feels so lovely about soft, cozy PJs! Getting all bundled up in these while you do some evening reading or journaling can enhance the relaxation vibe.
Want to know my frugal trick for stocking up on ’em? Buy them after the holidays when they’re on clearance! I always grab Christmas PJ’s at Target when they hit 90% off after Christmas. Does that mean I wear holiday attire all year round? Yes. But am I cozy all year round? Also yes!
5. Write in a journal
This can be whatever you make of it. It doesn’t have to be writing endlessly for 6 pages, unless that’s how you decompress and process life.
It could be as simple as a little gratitude journal where you jot down three things you’re thankful for each day.
Or it could be a journal prompt that you answer each day (there are tons of options online; for example I have some body positive journal prompts for people working their way through body image issues).
Or maybe you just write down a problem you’re dealing with, and brainstorm options for solving it.
Really, journaling can be whatever you make of it!
6. Read something enjoyable
The genre is up to you – as long as you enjoy it and it doesn’t rile you up. The hours leading up to bed are probably not the time for political narratives or something super terrifying.
Instead, some good fiction or a feel-good nonfiction option is usually a good choice. Fiction is especially great for me, as I love getting lost in a story that has nothing to do with my own life. There’s something very relaxing and satisfying about that.
If you’re not naturally drawn to reading, try giving yourself a challenge to just read 10 pages each night. That should only take you around 20 minutes (give or take a little time). If you do that most nights, you’ll likely be able to finish a book each month.
7. Stretch
It’s incredible how much tension we build up throughout the day. Even as you’re reading this, take a second and do a quick check in with your shoulders, neck, and hips. Are they feeling tense? Most folks will notice they are.
At night, try some light stretching or gentle yoga. You can do this freestyle, choosing poses or stretches that feel good to the body in the moment. Or you can find a guided class online, like this 20-minute bedtime yoga or this 10-minute evening stretch.
I personally like to do a neck stretch, child’s pose, figure four, and cat-cow to relax my muscles and signal to my body that it’s time to rest.
8. Sip a cozy drink
Nighttime – especially in winter – is the best time for a cozy cup of a hot drink! Just be cautious and avoid anything with too much caffeine or with alcohol, as both can negatively affect your sleep. Instead, look for options like:
- Chamomile tea
- Golden milk
- Decaf cinnamon tea
- Mulled apple cider
- Lower-sugar hot chocolate
- Hot watermelon lemonade
- Decaf coffee
9. Play calming music
What music calms you down? Put together a playlist of that and consider having it on while you journal or stretch. This can be much better for relaxation than having random background TV noise on.
At my house, we’re all about mellow acoustic and sultry R&B beats for shifting into relaxation mode. You can even put this on while you’re wrapping up chores at night, like doing the dishes, to help make the process more enjoyable.
10. Try meditation or deep breathing
Just a few minutes can make a major difference in your ability to detach yourself from the stresses of the day. If you want to try meditating, the Headspace app or the Calm app both offer guided meditations that can be a good place to start.
Don’t want to meditate? That’s OK, try doing a few rounds of box breathing instead: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds. Repeat several times, and feel the relaxation coming your way.
11. Declutter tomorrow’s to-dos from your brain
If you’re keeping all your to-dos in your brain, it’s going to make it hard to fully relax at night. Instead, write down that to-do list so it’s out of your brain and into whatever system you use. That might mean it’s written on a paper on your desk, it’s time-blocked in your calendar app, it’s jotted down in a project management app – whatever you prefer.
You can also use this tip to prep yourself for tomorrow’s tasks. Know you’re going to the gym after work tomorrow? Take out those clothes now and set them aside in your gym bag that you need to take to work. Have to put something in the mail on your way out the door? Put it in your purse or wedge the envelope in the deadbolt so you see it right there as you walk out.
All this will help prevent those “oh shoot, don’t forget to do X” thoughts in bed.
12. Consider some evening aromatherapy
This can be in so many forms:
- Essential oil diffuser with calming scents at night (note – be cautious if you have pets)
- Lavender linen spray
- Calming essential oil roller on the wrists
- Lighting a candle for a bit (just don’t forget to blow it out before bed)
- Open window to smell just-cut grass
Think about what you personally enjoy! For example, I find that some candles can be really overpowering for me scent-wise in my bedroom. But sometimes just having an unlit candle next to my bed gives me a little hint of a nice smell that I enjoy.
13. Digital detox
Using devices too close to bed can trick the body into thinking it’s still daytime, thanks to the blue light, according to the National Sleep Foundation. Plus, sometimes our online activity at night tends to be aimless scrolling that can sometimes negatively impact mental health.
Try to cut yourself off from scrolling a little while before bed. Use some of the other activities mentioned, like reading or stretching, in place of this. You can also try charging your phone across the room so you’re not tempted to check it before bed or in the middle of the night.
14. Repeat an affirmation, prayer, or gratitude
What soothes you? It might be praying as part of your spiritual practice. Or it might be some simple affirmations like “I am proud of myself for today.” Or it could be simply closing your eyes and feeling what you’re grateful for, and sitting in that feeling.
All of these can bring positivity into the evening and help you end on a good note.
15. Go to sleep at a reasonable time
Sleep is so important for everyone (especially active women), and the body needs around 7-9 hours each night. Going to bed around the same time each night is ideal and will help you get into a good sleep routine. Your body will start to recognize it’s time to snooze, leading to an easier time falling asleep – and less stress and worry for you before bed about not being able to fall asleep.
Other things that can help you sleep: set the room to be a bit cooler, limit caffeine, limit alcohol, try deep breathing, or try a white noise machine.
Making it Your Own Routine
Obviously, you don’t have to do all fifteen of these at once (and neither do I!). Start with one or two nighttime self-care ideas, and then experiment with more if you’d like. See what feels right and what helps you to personally unwind in the moment. Stick with those options!
If you try any of these ideas, I’d love to hear which ones become your favorites!
Looking for more self-care content? Check out our posts about self-care ideas by season: spring, summer, fall, and winter.
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