The Descent to Rest
Modern life makes it hard to transition from high activation to sleep. Without intentional wind-down, you lie in bed with a racing mind, unable to access the rest you need.
Evening rituals signal to your nervous system that safety and rest are available. They create permission to let go of the day's demands.
Wind-Down Practices
Digital Sunset
Set a time (ideally 1-2 hours before bed) when screens go dark. Blue light suppresses melatonin, but the stimulation is just as problematic.
Environmental Transition
Dim lights, lower temperature slightly, reduce noise. Create a sensory environment that supports downregulation.
Completion Review
Spend 5 minutes acknowledging what you accomplished today. This creates closure and reduces rumination about unfinished tasks.
Tomorrow's Priority
Identify your top 3 priorities for tomorrow. Writing them down allows your mind to release planning mode.
Sleep Preparation
Quality sleep begins hours before bed. Avoid caffeine after 2pm, heavy meals late in the day, and intense exercise within 3 hours of sleep.
Consider: reading physical books, gentle stretching, warm bath, herbal tea, gratitude journaling, or meditation.
