How to Unwind Before Bed

How to unwind

We all deserve to sleep soundly, but we aren’t all head-hits-the-pillow-lights-out kinds of
people, especially with the recent rise in anxiety levels as a result of COVID-19. If you’re finding
it difficult to fall asleep, you don’t have to settle for tosses and turns and ten snoozed alarms.
We’re here today to walk you through various ways to unwind, and hopefully lead you into a
solid eight hours of dreamy bliss.

An important note before we begin. It’s completely okay if you don’t have the time for
everything on this list. Heck, even if you can add one of these things to your routine that’s a win
in our books. Do what feels right for you.

Unplug for an hour

The blue light from our devices messes with our hormones (seriously), confusing our internal
clock and supressing the release of melatonin, and makes it harder for us to fall asleep. It can
be hard to step away from social media, streaming apps, and endless emails, but we urge you
to try to spend an hour away from screens before bed.

If you start to feel stir-crazy (this will ease over time), try reading a book or listening to a
podcast instead of reaching for your phone. Bonus points if you choose a meditation podcast.

Have a warm, calming beverage

Teas with chamomile or lavender are naturally calming (and tasty), and a warm drink can be
soothing, especially during cooler months. But if tea isn’t your jam, there are other options.
Warm milk with honey is a great choice, especially if you have a sore throat, and can be done
with whatever milk beverage you prefer. Almond, oat, coconut, the world is your oyster. Milk
wise, at least.


Human beings are basically the only animal that don’t instinctively stretch before and after rest.
Let’s change that. We’re not asking you to add a complex yoga flow to your routine (unless
you’re up for it), just to take a minute or two to roll your shoulders, open up your chest, and do
what makes your body feel good. It’ll know what to do.

Give yourself a massage

If you have some extra time you’re willing to spend on self-care, consider grabbing some body
butter or massage oil and using it to massage your legs, arms, or whatever feels best. We spend
so much of our day sitting, especially with many of us working or learning from home, and our
muscles tense up as a result. So, give your skin and muscles some extra TLC with a little self-

Use calming essential oils  

Essential oils like lavender are especially well-known for promoting relaxation and sleep. Before bed grab an essential oil blend, like CALM mood mist by Cardea AuSet, with a mix of lavender, bergamot and frankincense. Lightly mist your linens, rest your head, take some deep breaths and let yourself drift away.

Sold out

Clear your mind  

This one might sound ridiculous or even make you a bit angry. You might be thinking (or full on yelling at the screen), “if I could clear my mind, I would have done it already”. And honestly, fair enough. It can be frustrating to be given advice with no real support or guidance, so that’s what we have for you today.

To clear your mind while resting in bed, try one of two techniques: visualize or distract.

Visualizing starts by closing your eyes and picturing that you’re somewhere peaceful and calm. To truly take yourself away from thoughts that might be weighing you down or making you restless, really focus on all of your senses. What does this place feel like, sound like, smell like? Keep focusing on this visualization until you are either calm or drifting off to sleep.


If visualizing doesn’t work for you, that’s completely okay. The other option is to distract, and
this specific technique is often used for moments of heightened anxiety or panic, but can easily
be used to distract from restless thoughts as well. It’s as simple as 1, 2, 3. Seriously, it’s all
about numbers. Pick a high number and start to subtract from that number with a smaller
number of your choice. For example, if you start at 50 and subtract by 3, say to yourself, 50, 47,
44, 41, and so on. It might sound silly, but repetitive actions can help clear your mind, slow your
pulse, and hopefully help you fall asleep.

That’s all for now. Stay safe, and sweet dreams.

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