Chances are, your pre-bedtime routine already includes a few must-do’s: cleaning up the kitchen, washing your face, brushing your teeth, and (be honest) scrolling through TikTok in bed.
But bedtime rituals can (and should) be more than tasks to cross off your list or pre-sleep distractions. Following a calming bedtime routine can serve as a soothing self-care moment that actually helps you fall asleep more quickly and sleep more soundly.
Below, we’ve rounded up a few bedtime rituals sourced from science—and obé experts—to help you sleep better tonight. Treat this list as a choose-your-own-bedtime-adventure, try out a few, and pick one or two that work for you.
1. Sip a cup of tea.
Not only is the act of brewing a fresh cup of tea relaxing in itself, but certain types of tea also come with calming properties proven to help you get ready for sleep. Studies have shown that chamomile tea has anti-anxiety benefits, while valerian root tea has sedative properties that can decrease the time it takes you to fall asleep. Other teas with proven benefits for sleep include passionflower, lavender, peppermint, rose, and lemon balm.
2. Cuddle up.
As if you needed another reason, here’s a good excuse to snuggle up with your spouse, partner, child, or pet at night: Being close to a loved one (yes, furry friends count) can boost levels of oxytocin, the “love hormone.” Oxytocin, in turn, has been shown to reduce stress levels, improve mood, and enhance sleep—so grab your loved one and get ready to get cozy.
3. Stretch it out.
Spending a few minutes doing some gentle stretches before bed can soothe anxiety, promote calm, and prepare your body for some serious shuteye. We partnered with our friends at Purple to create a 10-minute Sweet Dreams Stretch with Marcia that—wait for it—you can actually do in bed.
4. Take a hot pre-bedtime shower or bath.
Warming up and then lowering your body temperature before bed has been proven to help you feel sleepy. Go for a warm soak in the tub or take a hot shower about an hour before bed, and let the warm water work its magic.
5. Breathe deeply.
Your breath is intricately connected to your nervous system, which means that taking long, slow breaths can literally slow down a busy mind. Not sure where to begin? Take 12 minutes tonight to unwind with this evening breathwork with Beth C. to help relax your body and mind.
6. Write down your worries.
Grab a notebook—or better yet, the obé daybook—and keep it beside your bed. Before bed, jot down whatever is on your mind, whether it’s a personal situation or an issue at work. Try to include at least one potential solution for each one: “deal with it tomorrow” counts, too. Then, close the journal, signifying that you’re done worrying about it for the night — and ready to sleep soundly!
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