How to Create a Calming Bedtime Routine in 10 Minutes

Evening is a key time to reconnect with yourself, calm your mind, and prepare your body for rest. Yet, in the hustle and bustle of everyday life, it's often difficult to slow down or find the right rhythm for falling asleep peacefully.

Good news: sometimes all it takes is 10 thoughtful minutes to make a real difference in your sleep quality.

Additionally, you can also discover 16 rituals to enhance your evening routine, or explore how hypnosis can improve the quality of your sleep.

Here's a simple, natural, and soothing routine to implement this evening.

1. Create an atmosphere conducive to sleep (2 minutes)

Before you even think about lying down, start by transforming your space into a place of calm and gentleness :

• Dim the lights: choose a warm lamp or a soft garland
• Air the room for a few minutes
• Tidy up lightly to soothe the look
• Put on soft and comfortable pajamas , preferably made of natural and breathable material like organic cotton, which lets the skin breathe and invites you to relax.

This first step signals to your nervous system that it's time to slow down.

2. Gentle disconnection (1 minute)

One of the biggest enemies of sleep is the blue light from screens, which disrupts the production of melatonin (the sleep hormone).

• Turn off your phone or put it on airplane mode
• Avoid social media or anxiety-inducing news
• Choose a quiet activity: read a few pages, listen to soft music, or write in a notebook.

This moment of transition is essential to regain control of your evening .

3. Soothing breathing or self-massage (3 minutes)

Now it’s time to return to the body . Two simple and effective options:

Option 1: 4-7-8 Breathing

• Inhale through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale slowly through your mouth for 8 seconds
• Repeat 4 times

This technique allows you to slow down the heart rate and restart the parasympathetic system , the resting system.

Option 2: Relaxing self-massage

• Warm a few drops of oil in your hands (sesame, sweet almond or a relaxing blend)
• Gently massage your temples, neck, wrists, feet
• Breathe slowly during this time

Self-massage activates bodily relaxation and encourages letting go .

4. Yoga posture or gentle stretching (2 minutes)

A few slow movements are enough to release the muscular tension accumulated during the day:

• Balasana (Child's Pose) : Relaxes the back, calms the nervous system
• Viparita Karani (legs against the wall) : improves circulation and calms the mind
• Sukhasana (seated posture) with a slight forward bend: promotes introspection and grounding

Place a cushion or bolster under your pelvis or knees for added comfort. It's not about performing, but about giving yourself a conscious body break .

5. Intention or gratitude (2 minutes)

Finally, end your evening routine with a positive thought or gratitude practice. This could be:

• Write down 1 to 3 things you are grateful for.
• Set an intention for the next day: “I will wake up feeling rested and confident.”
• Visualize a happy memory or a peaceful scene

This last step is powerful for ending the day on a gentle and caring note .

In summary: your evening routine in 10 minutes flat

1. Create a calming atmosphere → 2 min
2. Gentle disconnection → 1 min
3. Breathing or self-massage → 3 min
4. Gentle Yoga → 2 min
5. Intention or gratitude → 2 min

Bonus: The importance of nightwear

A pair of soft, well-cut, and breathable pajamas can transform your evening. They signal the transition to rest, provide comfort, and contribute to that cocooned feeling that's conducive to sleep.

At Géopélie, we create organic cotton pajamas, designed to last and wrap you in soft comfort. Neither too warm nor too light, they'll comfortably accompany your daily routine.

 

Conclusion :

Sleeping better starts with small, simple, and consistent actions. A 10-minute bedtime routine doesn't have to be perfect, but it does need to be consistent. This time with yourself each night will quickly become a valuable opportunity for your physical, mental, and emotional well-being.

Take care of yourself, even (and especially) in the evening.