Nighttime Self-Care Ritual

Reserve 10-15 min (device free) right before you enter bed.

What You Need:

• A cozy space to relax

• A gentle face cleanser

• A warm cup of herbal tea (optional)

• A soft blanket or pillow

• Soft music or bilateral tunes

Steps:

1. Set the Scene: Dim the lights or light a candle to create a calming atmosphere. Consider putting on soft music or nature sounds to help you unwind.

2. Cleanse: Wash your face with a gentle cleanser to wash away the day’s stress. As you do this, take a moment to be present and breathe deeply, allowing the warm water to relax you.

3. Relaxing Drink: If you enjoy tea, make a cup of caffeine-free herbal tea like chamomile or peppermint. Sip slowly as it helps calm your body and mind. With each sip, I reflect on a moment from the day that I can add gratitude. Even the tough stuff has a place in the heart of gratitude. (Hint: tough stuff makes you stronger for something bigger and better!)

4. Breathe & Unwind: Find a comfortable spot to sit or lie down. Close your eyes, take a deep breath in for a count of four, hold for four, and then exhale slowly. Repeat a few times to release any tension.

This simple nighttime ritual doesn’t require any special tools—just a few minutes of care for yourself. By creating a calm environment for your senses to relax and letting go of the day, you’re setting yourself up for a restful night’s sleep.