Rest

A calming nighttime routine signals to your body and mind that it’s time to rest. Repeating simple steps each evening creates safety and predictability, making it easier to fall asleep. This quiet pause also gives you space to release the day, reconnect with yourself, and care for both your body and mind.

Ideas for your routine:

• Put away all devices
• Dim the lights (try a red bedside bulb)
• Do gentle stretches or light yoga
• Sip a warm cup of chamomile tea
• Journal briefly - gratitude journaling and “offloading thoughts” before bed have been shown to reduce rumination and improve sleep
• Read or listen to soft music

Cutting back on caffeine - especially in the afternoon and evening - can make a big difference in your sleep. Caffeine stays in your system for hours, making it harder to fall asleep and reducing the quality of your rest. Swapping coffee or energy drinks for calming alternatives like herbal tea can help your body wind down more naturally. We suggest you try chamomile, peppermint, or rooibos tea.

Meditation can be a gentle way to calm your busy mind and ease tension. By focusing on your breath or a simple calming practice, meditation helps slow down racing thoughts and relax your body. This peaceful pause creates the perfect space for sleep to come naturally, making it easier to drift off. We recommend you try this guided meditation to support deep rest here.

Self-compassion means showing yourself the same kindness and care you’d offer to someone you love. When you’re struggling to sleep, it’s easy to get frustrated with yourself or feel like you’re doing something wrong. By meeting yourself with patience, you create a sense of inner safety that helps your body and mind relax which will support sleep. Try these Exercises & Practices we recommend by Dr. Kristin Neff.

Box breathing is a simple yet powerful technique that can support sleep by calming the nervous system and quieting a busy mind. Rhythmic breathing can reduce stress, slow your heart rate, and create a sense of calm, making it easier to fall asleep and stay asleep. Practicing box breathing for just a few minutes before bed can gently ease you into a more restful state. Try it for 1-3 minutes or repeat as needed. Try Jewel’s Guided Box Breathing Meditation here.

How to do it:

• Sit comfortably and close your eyes or soften your gaze
• Inhale slowly through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 4 seconds
• Hold again for 4 seconds
• Repeat for a few rounds, focusing on the rhythm of your breath.

Tip: You can imagine tracing a square in your mind as you breathe — one side for each part of the breath.

A simple, calming way to clear your mind before bed. Write down everything that’s swirling in your head - freely and without judgment. Getting your thoughts out on paper can ease mental tension, calm racing thoughts, and create more space for rest. And remember, you don’t have to keep it - feel free to rip it up and let it go.

Movement during the day can help your body unwind and rest more easily at night. Activities like stretching, walking, or light exercise before bed can release built-up tension, calm the nervous system, and support a more natural sleep rhythm. You don’t have to do much - just start where you are. You can find more of our movement recommendations here.

Soothing music can be a powerful tool for sleep, especially when your mind feels busy or unsettled. Slow, gentle melodies help lower your heart rate, calm the nervous system, and signal to your body that it's time to rest. Music can also create a comforting atmosphere that makes it easier to let go of anxious thoughts. We suggest Jewel's Lullaby album, which was specifically created to supported relaxation and sleep.

Consider the environment you are creating to sleep. Keep your bedroom slightly cool (around 65–68°F), block light with curtains or a sleep mask, and reduce noise with earplugs or white noise. These simple shifts can help your body fall asleep faster and stay asleep longer.