How to Create A BedTime Self-Care Routine That Feels Like a Hug

It’s 10 pm, and you’re just lying in bed, scrolling your Instagram feed. Your TikTok “for you” algorithm is doing its thing. You can’t seem to stop scrolling, telling yourself, just a little longer. But before you even realize it, it’s already midnight. 

So you try to finally close your eyes, but your mind keeps racing with the whole list of things you haven’t done, random worries and that cringe thing you said last week. 

This is how most nights look for many of us because, let’s face it, we take breaks however we can. That sometimes looks like a late night of doomscrolling.  

All the stress, screens, and overstimulation make it hard to truly relax and get quality sleep. The result? A groggy, unfocused, and exhausted you in the morning.

That’s where bedtime self-care comes in. A way to finally get the nights of relaxation, rest, renewal, and quality sleep you deserve. By just doing these simple routines, you’ll be able to calm your mind from all those intrusive thoughts, nurture your body, and restore yourself. 

This guide is here to walk you through everything! From rituals for the mind, body, and soul to practical ways to actually start on these tonight. We will also throw in a free checklist to keep on hand.  

Simple Bedtime Self-Care Rituals to Help You Sleep Better Tonight

1. Getting the Mood Right

If you’re having problems sleeping at night, then maybe it’s kinda because your bedroom doesn’t scream sleep sanctuary. No, no, I don’t mean you need to go overboard; you can set the mood right for a relaxing night by creating a cozy and sleep-inducing environment.  Keep it simple. 

1st on the list is your lighting. If your room is brightly lit up in the evenings and when it’s time to sleep, then it is terribly difficult to convince your brain that it’s time to wind down. So swap those overhead lights for something a tiny bit dim, soft, and cozy. Salt lamps, fairy lights, or even candles are great options for that warm, lovely glow. 

Next is setting up an ambiance of sleepy bliss through aromatherapy. Scents definitely have power. Popular scents such as lavender and chamomile can help you relax your mind faster. Get a diffuser and your essential oils, and make it a habit. 

You also need to keep your room clean, minimal, and cozy. Use soft blankets, comfy pillows, and blackout curtains. 

Finally, embracing white noise. Nature sounds or soft instrumental music can go a long way to tune out distractions. 

RELATED: HOW TO PRACTICE GOOD SLEEP HYGIENE

2. No Electronics Before Bed

We have to talk about that one last scroll before bed that ultimately turns out to become hours because you found some wild thread on Reddit. I know it might be hard to quit, but your phone does much more damage than you think. 

Electronics, your phone, TV, or even your iPad emit blue light, and this messes up your production of melatonin. This means that even after that one episode or those five minutes of scrolling, you’ll still be wide awake. 

So, to make sure we get those sleep hormones in plenty, try switching off your screens at least 30 minutes to one hour before bed. And if you really really need to check that notification, just make sure you use night mode. But I will bet my hard-earned coins it can wait until tomorrow. So wait. 

You can replace the doom-scrolling with these mindful activities that will leave you relaxed and ready for a fantastic night:

• Reading a book. Hold on. I don’t mean your Kindle; I mean actual physical books or audiobooks. 
• Journaling. This, trust me, will go a long way to help you declutter and calm your mind.
• A creative hobby. Yes, grab your knitting kit, puzzles, or even sketchpad for some doodling!

3. Skin & Body Care Nighttime Rituals

Anxiety and stress are terrible for a relaxed and quality night. And you need a skin and body care routine to really relax in the evenings and get your bedtime self-care routine going. 

Trust me; nothing says I have my life together better than a calming nighttime skin and body care routine. A luxurious and relaxing skin routine doesn’t have to be expensive. In fact,  in just a few simple steps, you relax, unwind, and wake up glowing. 

To melt away all the muscle tension and stress, a warm bath or shower with Epsom salts and essential oils is exactly what you need. 

Giving your face some love is also essential, and you can do this with a gentle face massage using a jade roller or gua sha. 

A hydrating overnight face mask or facial oil completes this package for getting that effortless glow. 

Do not forget the rest of your body; moisturize it with a calming scented lotion. Lavender, vanilla, and chamomile are favorites. Finally, a scalp massage with hair oil will ease the tension all while promoting hair health. 

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4. Relaxation & Stress-Relief Rituals

Even after you’ve done everything right, your brain can decide that it’s the perfect time to replay that argument or race with everything you haven’t done, but don’t worry; there’s a perfect fix for that!

Deep breathing exercises will help slow down your heart rate. A great technique is the 4-7-8 method, where you inhale for 4 seconds, hold for 7, then exhale for 8. 

You can do some gentle yoga stretches or progressive muscle relaxation to release some of the tension. 

If you aren’t up for stretches, try a guided meditation, ASMR, or calming sleep sounds. 

Finally, diffuse essential oils like lavender, and just because you can slap on a heated eye mask for that soothing effect.

5. Herbal & Wellness Rituals

Herbs have been around for centuries, and people have used them for many reasons. Some of these herbs can do magic when it comes to calming anxious minds and helping you get quality and quantity sleep. So, let’s go ahead and give it a shot!

Herbal teas like chamomile, passionflower, or even valerian root are amazing for enhancing sleep. 

For a bit more relaxation and that deep sigh feeling, magnesium supplements or a natural sleep aid can help relax your muscles and even signal your brain that it’s time for some shut-eye. 

Last but certainly not least, lightly spray some lavender mist on your pillow. This will add the ultimate dose of sleep-time luxury because of its extra calming effect. 

RELATED: NATURAL REMEDIES FOR SLEEP

6. Mental & Emotional Self-Care

Many things can happen during the day: happy, sad, exciting, or angering. But it’s important to always make sure that you end your day on a positive note regardless. That is why a bedtime self-care routine is non-negotiable. One way to make sure this happens is through journaling. 

I can’t help but mention it again and again because it holds so much power. Journaling can help you release any distressing emotions, appreciate yourself, and even add a little more order. 

So, go ahead and start by first dumping out your stresses. Then, a bit of positivity by writing 3 things you’re grateful for. And finally, set tomorrow’s intentions. 

Still a bit restless? Well, repeating calming affirmations can sound simple, but they help. 

Your mind still won’t stop racing? Close your eyes and imagine your happy place: the beach, mountains, or a cozy cabin. Imagine and feel yourself being there and try to go to sleep with that mental picture.   

7. Fun & Creative Wind-Down Activities

We’ve already established that doom-scrolling or even Netflix is a no-no during bedtime and super detrimental to your bedtime self-care routine. So instead, we’ll try swapping it for more fun and creative activities. 

Yes, unfortunately, these activities should be screen-free, light, and enjoyable. 

The first ritual I’ll suggest is coloring or doodling. It is oddly therapeutic because it relaxes and calms your mind. I recently got a coloring journal, and it is one of the best things I have tried in recent years. 

You could also try listening to some soft instrumental music or binaural beats. If you’re into music, I know this sounds like a great idea. 

Finally, trading social media for some poetry could be exactly what your soul needs. Even doing light puzzles is an equally great idea! Winding down can be both fun and calming. 

8. Getting Ready for a Smooth Morning

If there’s something we aim to do here with these bedtime self-care tips, it’s to make sure that your next morning is calm, refreshed, and organized. What we don’t want? Waking up in full panic mode because you’re late, can’t find your socks, and running around barely keeping up with the morning madness. 

So, on our winding down to-do list, pick out your outfit for tomorrow. It’ll save you time in the morning and get something on your to-do list done. 

Next, prepare anything you need in the morning for your self-care routine. It can be water, your journal, or even workout gear.

Finally, make a to-do list to make sure you aren’t stressed about whether or not you’re forgetting something. 

Final thoughts

To wrap it up, bedtime self-care is the secret weapon you didn’t know you needed for better sleep and a well-rested and happier you. 

If you stick to this bedtime self-care routine long enough, you won’t take hours to sleep, and there will be no more tossing, turning, or even midnight wake-ups. Just pure relaxation, calmness, and quality shut-eye!

Indeed, merely adding just a few simple routines like dimming lights or taking some herbal tea, you’re all set. You don’t have to do everything I have mentioned all at once; just do what you like and build the perfect routine. 

Do you have any favorite nighttime rituals you think are amazing? Any unhinged bedtime self-care tips that work miracles? Go ahead and drop them in the comments! I would love to hear your takes.