🌙 1. Light Stretching Before Bed
A gentle 5-minute stretch helps release tension from your body after long hours of sitting or stress. Focus on your neck, shoulders, lower back and hamstrings. Keep movements slow and breathe deeply.
✨ 2. Prepare Your Space
A clean and calm room improves sleep quality and reduces mental clutter. Arrange your pillows, reduce noise, dim the lights, and create a cozy atmosphere that helps you relax.
📵 3. Digital Sunset
Switch off devices at least 30 minutes before bed. The blue light and constant notifications keep your brain alert. Create a small ritual: put your phone away, read a page of a book, or simply breathe.
✍️ 4. Write Down Your Thoughts
Evening journaling clears your mind and reduces anxiety. Spend 5–10 minutes writing: what went well today, what you learned, and one small improvement for tomorrow. This simple practice helps you sleep with clarity.
☕ 5. A Warm Herbal Drink
Chamomile, lavender, or mint tea naturally relax the body and help improve sleep. Sip slowly and enjoy the ritual — avoid caffeinated drinks in the evening.
🧘♀️ 6. Deep Breathing for Relaxation
Just 3–5 minutes of slow breathing can lower your heart rate and calm your mind. Try: 4 seconds inhale – 2 seconds hold – 6 seconds exhale. Repeat for 3–5 rounds.
🗒️ 7. Plan Tomorrow
A small 2-minute planning session saves time and reduces morning stress. Choose tomorrow’s outfit, list 3 important tasks, and set one clear intention for the day.
