Why You Need a Wind-Down Routine

After a long day of work, your mind and body don’t just “shut off.”
Without a proper transition, stress and screen time carry into your sleep hours, leading to poor rest and mental fatigue.

Creating simple evening rituals helps signal your brain:
“It’s safe to relax now.”

3 Simple Rituals That Work

1. 15-Minute Digital Detox

Turn off screens 1 hour before bed. Instead, try reading a book, journaling, or stretching.
→ Bonus: Use blue-light-blocking glasses during your last screen session.

2. Warm Shower + Aromatherapy

A warm shower drops your core temperature, making you sleepy.
Follow with lavender or sandalwood oil on your wrists or pillow.

Try this: Lavender Sleep Oil Roll-On

3. Breathing Ritual with White Noise

Set a timer for 5 minutes and do 4-7-8 breathing while white noise plays in the background.
→ Inhale 4 sec / Hold 7 sec / Exhale 8 sec

Try this: Sleep Sound Machine with Timer

Quick Start Tonight

Choose just one of these rituals and repeat it for 3 nights.
Once it sticks, add another. Small steps = lasting habits.

Summary + CTA

A bedtime ritual doesn’t have to be complicated — but skipping it costs you sleep.
📌 Pin this image to your Sleep Board, and download the Wind-Down Routine Tracker.

Download Tracker PDF