Restlab 

5-Minute Night Ritual to Calm Your Mind Before Bed.

Written by Dr.Marcus 

Published on February 28, 2024

We all have those nights we’re our mind won’t stop racing, the phone won’t stop glowing, and sleep feels a million miles away.


But what if winding down didn’t have to be complicated?

Here’s a gentle, 5-minute night ritual to help your reset, breathe, and ease into sleep, one that you can actually look forward to.

🕒 1. Create a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day — even on weekends.

💡Fact: According to the Sleep Foundation, maintaining a consistent sleep schedule reinforces your body’s natural circadian rhythm, helping you fall asleep faster and improve sleep quality.

Dim the lights: switch to warm, low lighting or a soft salt lamp

Turn off notifications : set your phone to Do Not Disturb or sleep mode

Swap noise for softness : play ambient sounds, gentle rain, or sleep frequencies.

Light a candle or diffuser: let scent become your cue to start letting go

Significant sleep improvement to maintain your positive energy 
every day.


🕯️ 2. Wind Down with a Routine 

Signal to your body that it’s time to rest by doing the same relaxing activities each night — like dimming lights, stretching, or using aromatherapy.

 

💡Fact: A study published in Frontiers in Psychiatry found that bedtime routines improve sleep onset, especially in people with insomnia or anxiety

📱 3. Unplug from Screens

Try to turn off screens 30–60 minutes before bed. If you can’t, use blue light blocking glasses to protect your sleep.

 

💡Fact: Harvard Medical School research shows that blue light suppresses melatonin production more than any other wavelength, delaying sleep.

🌿 4. Use Calming Scents or Tools

Aromatherapy and sensory aids like weighted eye masks, essential oils, or Bluetooth sleep headbands can help relax your mind.

 

💡Fact: A 2020 study in The Journal of Alternative and Complementary Medicine found lavender oil improved sleep quality in ICU patients and lowered heart rate.

🫁 5. Try Deep Breathing or Meditation

Slow, controlled breathing lowers cortisol (the stress hormone) and signals your nervous system to calm down.

 

💡Fact: The NIH reports that mindfulness-based practices such as deep breathing and meditation significantly reduce insomnia and anxiety.

 

Try this: Inhale for 4 seconds, hold for 4, and exhale for 6 — repeat 5x.

Significant sleep improvement to maintain your positive energy 
every day.

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Great product! It helps my dad wake up well-rested

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It tastes delicious and aids with my sleep

But I must explain to you how all this mistaken idea of denouncing pleasure and praising pain was born and I will give you a complete account of the system, and expound the actual teachings of the great explorer of the truth

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Great product! It helps my dad wake up well-rested

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