Can’t Sleep? Here’s a Bedtime Ritual to Calm Your Mind

When your body feels tired but your mind won’t slow down — that’s when a gentle bedtime ritual can make all the difference.

You don’t need anything fancy. Just a few mindful steps to let your nervous system know… it’s safe to rest now.

Try this simple ritual tonight:

1. Unplug
   Turn off screens at least 30 minutes before bed. Let your mind disconnect from the day’s noise.
2. Dim the Lights
   Soft lighting signals your brain to produce melatonin — the hormone that helps you sleep.
3. Breathe Deeply
   Try 4-7-8 breathing:
   Inhale for 4 seconds,
   Hold for 7,
   Exhale for 8.
   Repeat 4 times to quiet the mind.
4. Use a Gentle Affirmation
   Silently repeat:
   “I am safe. I am calm. I am ready to rest.”
5. Lie Down With Intention
   Feel your body sinking into the bed.
   Let your thoughts float by — no need to hold on.

Sleep is not something you force.
It’s something you invite — with softness, patience, and peace.