5 Natural Ways to Wind Down Before Bed
Simple rituals to ease your evening and support a more restful night
It’s no secret that many of us carry the weight of our day straight into bed. Whether it’s the ping of a late-night email, a restless mind that won’t quiet down, or a body that just won’t seem to settle, sleep often feels out of reach.
But what if winding down didn’t require a total lifestyle overhaul? What if rest began with something as simple as intention?
Here are five gentle, natural ways to wind down before bed—no screens, no stress, just a soft return to self.
1. Draw a Warm Bath or Shower
Few things signal “slow down” like warm water. A bath or even a steamy shower can help lower your body temperature post-soak, signaling to your body that it’s time to rest.
To elevate the experience:
- Add a handful of Epsom salts.
- Dim the lights or use candlelight.
- Play soft instrumental music or gentle nature sounds.
It’s not just about getting clean—it’s about releasing the day.
2. Embrace an Evening Ritual
Simple, screen-free moments can ease the transition from day to night. Try building a 15- to 30-minute ritual that tells your body, “we’re done for the day.”
Consider:
- Reading a few pages of something calming—not a thriller!
- Journaling briefly, letting out the mental chatter.
- Stretching slowly, especially your neck, hips, and back.
- Sipping herbal tea, like chamomile or lemon balm.
These practices don’t need to be perfect. They just need to be yours.
3. Soothe with Calming Aromas
Scent has a powerful effect on the nervous system. Aromatherapy can create a signal to the brain that it’s time to relax.
Some of the most beloved sleep-friendly essential oils include:
- Lavender – known for its relaxing, floral aroma.
- Chamomile – soft and grounding.
- Valerian root – earthy, with a reputation for easing restlessness.
Topicals like Unwind Again (our lavender-forward relaxation oil) can create a gentle aromatherapy moment during your evening routine. A swipe across the temples or wrists brings a peaceful scent close to the senses.
4. Practice Stillness (Even for Just a Minute)
Calming the body is only half the story—our minds need slowing too.
Here are a few simple ways to invite mental stillness:
- Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4).
- Light meditation, using a free app or just sitting quietly with your breath.
- Gratitude journaling, listing three things you’re thankful for from the day.
These small moments can gently interrupt cycles of overthinking and bring you back to the present.
5. Create a Consistent Routine—with Gentle Support
Your body loves rhythm. Going to bed at roughly the same time each night and repeating certain calming steps before sleep can help train your internal clock.
Over time, layering in complementary tools—like a topical oil with calming botanicals, or a CBN gummy designed for nighttime use—can support these rituals. Think of them as helpers, not fixes.
They don’t put you to sleep. But they might help you feel more prepared for it.
A Final Thought
There is no one-size-fits-all path to better sleep. But a little intention goes a long way. Start with one small practice, repeat it, and see how your body responds. Rest often begins long before your head hits the pillow—it starts with how gently you end your day.
