7 Ways to Wind Down and Relax Before Bed, According to Therapists

Find your zen before hitting the hay.

There’s nothing worse than slipping into bed after a long day, only to end up tossing and turning. Sometimes, it’s due to habits like drinking caffeine too late in the afternoon or scrolling on your phone (we’re guilty of that too), but other times, it’s a matter of calming your body and mind. Things like chamomile tea and melatonin can help, of course—though they’re not your only options. Here, find actionable ways to unwind before bed, plus tips for personalizing each one.

• Natalie Capano , LMHC, is a psychotherapist based in New York
• Anusha Atmakuri , LPC, is a licensed professional counselor and the founder of Antara Counseling and Wellness
• Dr. Shelby Harris , Psy.D., DBSM, is a clinical psychologist and the director of sleep health at Sleepopolis
  

Write in a Journal

If a busy brain tends to mess with your sleep, try writing in a journal before hitting the hay. “Journaling before bed is a great way to process and release your thoughts from the day,” says Natalie Capano, LMHC. It’s particularly helpful if you’re prone to overthinking and anxiety, as the habit lets you get thoughts out of your head and onto paper, according to Anusha Atmakuri, LPC. This can help relax your nervous system, “which will allow you to fall asleep rather than [stay] up plagued by thoughts swirling in your head,” she explains.

It’s worth noting that not all types of journaling are ideal for bedtime. Organizing your thoughts (like writing tomorrow’s to-do list) and reflection (like gratitude journaling) can soothe the mind, but venting may have the opposite effect, says Atmakuri. This type of journaling is done “when you’re at the height of your feelings and you need the cathartic release of angry writing,” Atmakuri explains. It’s certainly helpful and therapeutic in its own right, but it can heighten negative emotions rather than regulate your body. With that in mind, save the venting session for daytime journaling, and focus on organization and reflection for bedtime instead.

Stretch It Out

Before slipping into bed, take a few minutes to stretch. The habit will release physical tension in your body, helping you feel more relaxed. “We carry our emotions in our [bodies], and we may become aware of this when trying to unwind and get comfortable at night,” Capano says. Stretching serves as a great grounding technique, as it will signal to your body that it’s time to release stress or anxiety, she adds.

Now, this isn’t the time to jump into power yoga. Focus on gentle yoga positions , such as child’s pose, neck rolls, or light forward bends, recommends Dr. Shelby Harris, Psy.D. “These stretches can also calm the nervous system, making it easier to drift off to sleep,” she says.

Meditate

“Meditation is an effective tool for relaxing the mind and body before bed,” says Atmakuri. It allows you to focus on your breathing , which regulates your nervous system; this lowers your heart rate, reduces stress and anxiety, and slows down brain waves, all of which promote a more peaceful slumber, Atmakuri explains. Capano echoes this notion, sharing that “meditation can serve as a structured way to ground yourself and feel present in the moment as you move away from the stress of your day.”

The key is to avoid forcing meditation if you find it frustrating or ineffective, says Capano. If you’re new to the practice, start by recognizing that you likely won’t clear your head right away—and that’s okay. You can also try a simple one-minute guided meditation (via YouTube or a meditation app ) when you’re already feeling regulated and relaxed. “Pay attention to what you do or don’t like about a short meditation, and you can adjust how you approach the practice from there,” Capano says.

Take a Warm Bath

If you have time, consider taking a warm bath or shower before bed. The activity will raise your body temperature, which forces it to cool down when you step out, says Atmakuri. This mirrors what naturally happens in your body before sleep, helping you feel calmer. A warm bath or shower also relaxes your muscles, says Harris, which is beneficial if you’re feeling tense and stressed. To get the most out of this relaxing bedtime activity, “aim to do [it] about an hour before bed to give yourself time to wind down,” Harris suggests.

Listen to Soft Music

As you practice relaxing bedtime habits like journaling and stretching, try playing relaxing music at a low volume. The tunes will set the tone for the night, helping your body get ready for bed. Soft, calming music can help slow down your heart rate and quiet your mind, making it easier to relax. Stick to tracks with a smooth, steady rhythm—like classical or ambient tunes—and avoid anything with sudden or jarring sounds that might keep you awake or disturb your sleep,” Harris says. Spotify and YouTube are excellent resources for chill, laid-back music; all you need to do is search for “bedtime music” or “lofi.”

While you’re at it, set a sleep timer on the device you’re using. This way, the music will shut off once you’re asleep, ensuring it doesn’t wake you later, says Harris.

Read a Book

As any bookworm will tell you, the quiet moments before bed are perfect for catching up on reading . Plus, the habit “can help take your mind off the day and make it easier to unwind,” Harris says. The trick is to choose a lighthearted genre, such as contemporary fiction or light romance, which will leave you in a feel-good mood. “Avoid anything too stimulating that might keep you up longer than you planned,” Harris adds. (Sorry, true crime fans.)

“If you’re using an e-reader, switch to night mode or use a blue light filter,” Harris suggests. This way, the screen won’t be too bright and negatively affect your circadian rhythm . Alternatively, if you’re reading a regular book, consider using a book light with an amber light to reduce your exposure to blue light.

Establish a Bedtime Routine

When it comes to pre-bedtime relaxation, practicing a solid bedtime routine is one of the best things you can do. Not only is it a lovely way to end the day, but it will let your body know that it’s time to wind down. “Our body likes to be [in] homeostasis and tends toward identifying patterns and maintaining them,” Atmakuri explains. So, when you implement consistent bedtime habits, your brain will signal to your body that it’s time to wind down. In turn, “you’ll be able to fall asleep faster and stay asleep.”

The best part? Your bedtime routine can be customized in a way that works for you. The aforementioned activities (journaling, reading, bathing, etc.) are great places to start, but you can also incorporate other calming habits. Ideas include practicing your nighttime skincare routine , dimming the lights, and slipping into cozy pajamas.

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