Evening Routine for Calm & Better Sleep

Introduction

If you often find yourself lying awake at night with a racing mind or tense body, you’re not alone. After a long day of stimulation and stress, your nervous system needs time to decompress. For me, building a consistent evening routine has been a game-changer—not just for sleep, but for my overall sense of peace.

In this post, I’ll walk you through my personal bedtime routine that helps reset my nervous system and prepare for truly restful sleep—naturally, and without screens or supplements I don’t trust. Please use this guide as a tentative suggestion and adjust to your lifestyle.

🌙 Step 1: Signal the Wind-Down (7:00–7:30 PM)

The first thing I do is mentally and physically signal to my body that it’s time to slow down. I dim the lights, switch to warm-toned bulbs, and play soft instrumental music.

What helps:

• Turning off overhead lights, using salt lamps or fairy lights

• Playing soothing playlists (like lo-fi, piano, or nature sounds)

• Changing into soft, comfortable loungewear

This sets a calm sensory tone and tells my nervous system it’s time to transition.

🫖 Step 2: Herbal Tea Ritual (7:30 PM)

Caffeine-free herbal tea is a staple in my evening routine. I choose blends like chamomile, lemon balm, or a calming “sleepy” mix.

Why it works: Herbal teas contain natural compounds that help reduce cortisol, support digestion, and signal relaxation to the parasympathetic nervous system.

Tip: Try adding a splash of warm oat milk and a teaspoon of raw honey for extra comfort.

🧘‍♀️ Step 3: Gentle Movement or Stretching (7:45 PM)

Next, I spend 5–10 minutes doing slow, mindful movements to release built-up tension in my body. This could be:

• A few yin yoga poses

• Legs-up-the-wall (viparita karani)

• Shoulder rolls, neck circles, or light foam rolling

This type of movement activates the vagus nerve, helping shift the body into “rest and digest” mode—essential for a calm nervous system.

📓 Step 4: Journaling or Brain Dump (8:00 PM)

Getting thoughts out of my head and onto paper is one of the most effective tools I’ve found for calming mental chatter before bed.

Options I use:

• Gratitude journaling: 3 things I’m thankful for

• Freewriting my thoughts, feelings, or worries

• Writing a simple to-do list for tomorrow (so I don’t ruminate in bed)

This clears the slate and gives my mind permission to relax.

🛀 Step 5: Warm Shower or Bath (Optional but Powerful)

If I’ve had a stressful or overstimulating day, I’ll take a quick warm shower or bath. The heat soothes sore muscles and helps release physical stress. Some people find it very relaxing. If you you are the one who is getting energized, then skip it.

Bonus: Add Epsom salts (magnesium) or essential oils like lavender or eucalyptus for added calming benefits.

📵 Step 6: No Screens After 8:30 PM

This is non-negotiable for me now. I noticed a massive shift in my sleep quality and anxiety levels after reducing screen exposure before bed.

Instead, I’ll do:

• Reading a real book (non-stimulating fiction or spiritual reading)

• Listening to a calming podcast or nature sounds

• Light cleaning or prepping for tomorrow—mindfully

Screens can stimulate the nervous system and suppress melatonin, so this swap is key for long-term calm.

🕯️ Step 7: Final Wind-Down (9:00–9:30 PM)

In the last 30 minutes before sleep, I focus on doing whatever feels most nourishing and slow. This is different every night, but often includes:

• Lying down with legs up or child’s pose

• Gua sha or facial massage with calming oil

• Deep breathing (inhale for 4, exhale for 6)

• Saying a short prayer or mantra: “I am safe, I am calm, I am held.” (you may come up with your own).

💤 Final Step: In Bed by 9:30–10 PM

I aim for 7–8 hours of sleep, so my final step is getting into bed before 10. I keep my phone outside the room and use a sunrise alarm clock or essential oil diffuser with lavender to help signal sleep time.

Summary: My Nervous System-Friendly Evening Routine

Time, Habit, Benefit

Around 7:00pm start "reduce stimulations": Dim lights, soothing music. Signals wind-down

7:30pm: Herbal tea, Calms digestion, reduces cortisol.

7:45pm: Gentle stretching Relieves physical tension

8:00pm Journaling Clears mental clutter

8:30pm No screens to Protect melatonin production

9:00pm Final wind-down: Activates parasympathetic system

9:30–10:00pm Sleep Nervous system reset overnight

💡 Bonus Tips

• Use a weighted blanket for extra grounding

• Diffuse essential oils (lavender, bergamot, sandalwood)

• Keep your room cool, quiet, and dark

• Try humming or gentle chanting to stimulate the vagus nerve

🎯 🌙 Want tools that support better sleep and calm anxiety? Explore my favorite evening nervous system reset essentials.