If you’re like many, the worry of not being able to fall asleep at night can overshadow the importance of a relaxing bedtime routine. On paper, it may sound perfect: brushing teeth, applying skincare, changing into cozy pajamas, and sipping tea while watching a relaxing show. Even after incorporating tips from sleep experts like taking melatonin, wearing a sleep mask, or listening to white noise, these “relaxing” steps can sometimes become an exhausting to-do list, ultimately increasing stress and keeping us awake.
Experts confirm that many of us experience the stress-sleep cycle, where good intentions don’t always lead to better sleep outcomes. According to Dr. Angela Holliday-Bell, a board-certified physician and certified sleep specialist, “A low-stress bedtime routine is a set of calming, intentional activities to gently unwind from the day. This routine should create a sense of relaxation, signaling to the brain that it’s time for sleep, without including stimulating activities like checking emails or scrolling through social media.”
Below, Dr. Holliday-Bell shares practical, low-stress ways to enhance your bedtime routine, helping you achieve the restful sleep you deserve.
Why is it Important to Reduce Stress at Bedtime?
Reducing stress at bedtime is crucial because, as Dr. Holliday-Bell explains, “elevated stress levels keep both the body and mind alert, leading to racing thoughts and increased heart rate, making it significantly harder to fall asleep and stay asleep.”
Our biological systems naturally prepare for sleep each night through hormonal shifts. The internal alarm clock, known as your circadian rhythm, prompts the brain to produce melatonin—a hormone responsible for regulating sleep-wake cycles—while slowing cortisol, a stress hormone that keeps us awake and alert. Disruptions to these processes can stem from external factors, such as intense conversations, distressing media, or even doom-scrolling on social media, which can elevate cortisol levels and suppress melatonin production.
Over time, lack of sleep can lead to severe health concerns including weakened immune response, heart disease, obesity, diabetes, depression, and anxiety. Implementing healthier sleep habits can significantly reduce these risks—which is where our low-stress recommendations come in.
12 Low-Stress Ways to Level Up Your Bedtime Routine
As you transition into a new season, consider taking small steps to enhance your bedtime rituals. Dr. Holliday-Bell emphasizes that gradually implementing changes is more sustainable than attempting to overhaul an entire routine all at once. Here are adjustments you can make to ease into more peaceful slumber.
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What You Can Do Tonight…
1. Use Soft Lighting
Dim the lights or use bedside lamps about an hour before bedtime to promote the natural release of melatonin. Soft, moody lighting creates a cozy environment that fosters relaxation. Red and orange hues are particularly effective as they minimally impact the circadian rhythm.
2. Wear Comfy Pajamas
Change into comfortable pajamas a few hours before bed to signal to your brain that it’s time to wind down. Opt for breathable materials to maximize comfort.
3. Turn Down the Temperature
Adjusting your thermostat to a cooler setting (between 60 to 68 degrees Fahrenheit) can significantly improve sleep quality, offering an optimal sleeping environment.
4. Get Out of Bed if You Can’t Fall Asleep
If you find yourself unable to fall asleep after 15 minutes, consider getting out of bed and engaging in a calming activity—like reading or listening to soothing music—until you feel sleepy again.
What You Can Do Next Weekend…
With the weekend providing a bit more time for self-care, consider the following practices:
5. Try a Five-Minute Meditation
A brief five to ten-minute meditation session can effectively slow racing thoughts, reduce heart rate, and promote relaxation. Numerous free meditation apps can guide you through effective techniques.
6. Take a Bath with Some Aromatherapy
A warm bath with calming scents such as lavender or chamomile can enhance relaxation, aiding in a smoother transition to sleep.
7. Watch Something Relaxing
Instead of scrolling through your phone or consuming distressing news, watch something calming that evokes a sense of peace.
What You Can Do Next Month…
As you adjust your routine, consider implementing the following changes:
8. Set Time Limits on Electronic Devices
Turn off screens one hour before bedtime and consider using apps to set screen time limits.
9. Start a New Relaxing Book
Reading at night has been shown to improve sleep quality. Consider this as your personal monthly book club.
10. Change Your Sheets
Keep your sheets clean and comfortable; consider breathable materials for optimal temperature regulation.
11. Try Magnesium Powder
Incorporating magnesium can promote relaxation and is an excellent addition to your bedtime routine.
12. Incorporate a Short Stretching Routine or Massage
Engaging in light stretching or a self-massage can help release tension and signal to your body that it’s time to wind down.
Implementing these low-stress practices can lead you toward deeper, more restorative sleep—helping you to wake up refreshed and ready for the day ahead.
