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As the day comes to an end, many of us find ourselves struggling to unwind and relax before bed. The pressures and stresses of the day can often follow us into the night, making it difficult to get a restful night’s sleep. However, incorporating stress-relief techniques into your bedtime routine can help calm your mind and body, promoting better sleep quality. Here are some top stress-relief techniques to try before bed:

Meditation and Deep Breathing

Meditation and deep breathing exercises are powerful tools for reducing stress and promoting relaxation. Taking a few minutes to sit quietly and focus on your breath can help calm your mind and release tension in your body. Try to find a comfortable position, close your eyes, and take slow, deep breaths in and out. You can also incorporate guided meditation apps or videos to help guide you through the process.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and then relaxing each muscle group in your body. This can help release physical tension and promote a sense of calm. Start by tensing the muscles in your toes and then slowly work your way up through your body, tensing and relaxing each muscle group as you go. This practice can help you become more aware of tension in your body and learn to release it.


Journaling before bed can be a great way to unload your thoughts and worries from the day. Writing down your feelings, concerns, or things you are grateful for can help clear your mind and provide a sense of closure to the day. Try keeping a gratitude journal where you write down three things you are thankful for each day. This practice can help shift your focus to the positive aspects of your life, reducing stress and promoting a more positive mindset before bed.

Warm Bath or Shower

Taking a warm bath or shower before bed can help relax your muscles and prepare your body for sleep. The warm water can help soothe tension and promote feelings of relaxation. You can enhance the experience by adding calming essential oils like lavender or chamomile to your bath or using a lavender-scented shower gel. The calming scents can help further relax your mind and body, making it easier to drift off to sleep.


Reading a book before bed can be a great way to escape from the stresses of the day and unwind. Choose a book that is not too stimulating or intense, as you want to promote relaxation rather than excitement. Reading can help shift your focus away from your worries and into a different world, allowing your mind to relax and prepare for sleep. Try to avoid screens before bed, as the blue light emitted from devices can interfere with your body’s natural sleep-wake cycle.

Listening to Calming Music

Listening to calming music before bed can help slow down your heart rate and promote relaxation. Choose music that is soothing and gentle, such as classical music or nature sounds. You can create a bedtime playlist that you listen to each night to signal to your body that it is time to unwind and prepare for sleep.

Incorporating stress-relief techniques into your bedtime routine can help you let go of the day’s worries and prepare your mind and body for a restful night’s sleep. Experiment with different techniques to find what works best for you, and make it a priority to set aside time each night to unwind and relax before bed. By incorporating these practices into your routine, you can create a peaceful environment that promotes relaxation and better sleep quality.