Creating a Calming Night Routine to Support Your Mental Health: Serene strategies to wind down and reset your nervous system
Many of the women I work with struggle to sleep—not because they don’t want to, but because their minds just won’t slow down. Racing thoughts, to-do lists, worries about the next day—it all shows up the moment things get quiet. If this sounds familiar, you’re not alone.
Creating a calming night routine can be a game-changer for both your sleep and your mental health. The goal isn’t perfection—it’s consistency and giving your nervous system the signal that it’s safe to rest.
Why Night Routines Matter
Your brain thrives on rhythm. A predictable, calming nighttime ritual helps your body release melatonin and reduce cortisol, which supports better sleep quality. Over time, it also becomes a cue for your mind to start unwinding.
Elements of a Calming Routine
Here are some simple, effective ideas to try:
🌙 Set a screen curfew. Turn off phones, laptops, and TVs at least 30 minutes before bed. Blue light disrupts your circadian rhythm and keeps your brain wired.
🕯️ Create a wind-down ritual. Light a candle, make a cup of herbal tea, take a warm shower, or do gentle stretching. Pick something that feels like you.
📖 Do a “brain dump.” Keep a small journal by your bed to jot down anything on your mind—tasks, worries, thoughts. It gets them out of your head and onto paper.
🧘 Try a nervous system reset. Deep breathing, progressive muscle relaxation, or listening to calming music can lower your heart rate and prepare your body for rest.
A Note on Sleep & Mental Health
If your sleep is still off despite trying these strategies, it may be a sign of anxiety, ADHD, or another underlying issue. Don’t ignore it. Getting support is a powerful act of self-care—and can make everything else feel a little lighter.
