Creating a Relaxing Night Time Wind Down Routine

Tips for a relaxing night routine that will help you unwind and get some much needed, rejuvenating sleep.

By JENNY SMITH MATTFELDT Published March 13, 2025

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Sleep is crucial for your health. This isn't news, it's something that's very easy to ascertain after a rough nights sleep. So much so that sleep deprivation can be used as a form of torture because of its extreme psychological effects. When you have responsibilities and things on your mind it can be a little tougher to get that deep sleep that you need, but you can set yourself up for success with a relaxing night time routine that helps you wind down and prep your body for sleep.

A Set Routine

Our brains crave consistency. Whether it’s in our workouts, relationships, or sleep schedule, having predictable routines helps us feel grounded. Creating a few non-negotiable evening habits trains your body to recognize when it’s time to unwind. The specifics will look different for everyone, but the key is repetition, your nighttime routine should be a ritual, not an afterthought.

Screens

We all know that screens and blue light can wreak havoc on our sleep, making it harder to fall asleep and lowering sleep quality. But let’s be honest staying off screens entirely isn’t always practical, and it’s definitely not fun. The good news is you don’t have to go full tech detox to lessen the effects. Blue light glasses are a great option, wearing them after a certain time in the evening helps filter out sleep-disrupting blue light. You can also use built-in display filters on your phone. iPhones have a Night Shift mode that shifts your screen’s color output to a warm amber tone, reducing blue light exposure. If you want to take it a step further the red light tint blocks even more blue light, giving your eyes a break and helping your body ease into sleep mode.

Night Shift

Red Color Tint

Detox Bath

If you’re in desperate need of deep, restful sleep and haven’t tried a detox bath yet, consider this your sign. This isn’t just a relaxing soak that turns lukewarm after a few minutes, an Epsom salt and baking soda bath actually makes you sweat, keeping you warm the entire time while working its magic.

Beyond relaxing, this bath supports your liver’s detox functions, soothes eczema and other skin conditions, supports vaginal health, aids digestion, and helps relax sore muscles. But the best part is it leaves you feeling completely wiped out and ready for bed. For the ultimate effect, take your detox bath about an hour before bed, then let your body cool down naturally in a cool, dark room, ideally around 65 degrees, which studies show is the sweet spot for deep sleep.

woman in an open air bathtub reading a book

Castor Oil Packs

Adding a castor oil pack to your nighttime routine is an effortless way to support digestion, hormone balance, and deep relaxation before bed. Simply apply castor oil over your abdomen and in your belly button, and apply gentle heat. The warmth helps the oil penetrate, promoting circulation and lymphatic drainage while signaling your body to unwind.

Sleep Supplements

The ultimate sleep trifecta: magnesium glycinate, melatonin, and L-theanine. Magnesium glycinate helps relax your muscles and nervous system, easing tension and stress. Melatonin, your body’s natural sleep hormone, signals that it’s time to wind down, helping you fall asleep faster. And L-theanine, an amino acid found in green tea, promotes calmness and reduces anxiety without making you drowsy just pure, deep relaxation. Together, these supplements work like a dream, so don’t take them unless you’re fully committed to calling it a night.

Get the Thoughts Out of Your Head

If you’re an overthinker who lies awake running through to-do lists and endless “what ifs,” journaling before bed might be a game-changer. Take a few minutes to write down everything on your mind, a to-do list, worries, reminders for tomorrow, whatever you need to clear the mental clutter. Getting those thoughts out of your head and onto paper makes them feel more manageable, giving your mind permission to relax. Instead of chasing thoughts in circles, you’ll drift off knowing everything is right where it needs to be.

Calm Stories

If journaling your worries away isn’t enough to quiet your mind, it might be time to bring in reinforcements, specifically the Calm app. Do I feel a little like a kid using it? Yes. But does it put me to sleep every time? Also yes. Packed with meditations and bedtime stories, it gives your mind something gentle to focus on instead of the endless loop of thoughts keeping you up. You can try it for free, so if falling asleep is a struggle, it’s worth a shot. And if you need a recommendation, start with The Curious Case of the Overnight Oats—I play it 4 out of 5 times, puts me right out.

Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a simple yet powerful way to release tension, reduce stress, and reconnect with your body before bed. The technique is straightforward; start with your toes, gently tense them for a few seconds, then fully relax. Move up to your calves, then your thighs, working your way up through each muscle group until you reach the top of your head. This slow, intentional process helps melt away stress and signals to your body that it’s time to unwind, making it the perfect addition to your nighttime routine.

Sip on Something

A warm drink before bed is one of the easiest ways to signal to your body that it’s time to unwind. Herbal teas like chamomile and valerian root are known for their soothing effects, helping to calm the nervous system and promote relaxation. If you need something a little extra, try mixing up a Calm magnesium powder drink. It's designed to ease muscle tension and quiet a racing mind.

striped pajama pants and a cup of tea in bed

Binaural Beats

The right sounds can make all the difference when it comes to falling, and staying, asleep. White noise, pink noise (like white noise but deeper, softer, more balanced tones), or soothing rain sounds help block out distractions and create a calm, consistent sleep environment. If you want to take it a step further, try binaural beats in the delta frequency range (1-4 Hz), which are designed to promote deep, restorative sleep.