Nightmares have haunted me for most of my adult life. I’ve been known to smash through glass windows in my sleep with my bare hands. I’ve “saved” family and friends from imaginary disasters… pushing them off the side of the bed to protect them from falling fridges, or running and screaming through the house to escape a flood only I could see. I’d wake up with bruises, cuts, and foggy memories of a night that felt more like survival than rest.
From the age of 18 until my early 30s, sleep was never restful. It was something I feared. Each night, as I laid my head down, I never knew what version of myself might wake up the next morning or what damage I might have done in the dark. I did sleep studies, spending nights wired up in sterile rooms, forced to sleep and wake every two hours. I talked to doctors, psychologists, and specialists. They all said that nothing was “wrong.” But deep down, I knew something wasn’t right.
Looking back now, I can see that I was living in a constant state of mental overdrive—thoughts pinging in every direction, always bracing for danger, constantly problem-solving. My brain never got the memo that it was safe to rest. And when your days are filled with chaos, your nights don’t stand a chance.
Things began to shift when I stopped trying to “fix” myself and started focusing on one simple thing: peace. Peace in my home. Peace in my body. Peace in the way I closed my day. That’s when I discovered the power of a slow evening routine, not just as a way to set myself up for more peaceful days, but as an invitation to finally feel safe enough to surrender into deep, restorative sleep.
What Is a Slow Evening?
A slow evening is a deliberate transition from doing to being. It’s about winding down with intention so your mind and body are prepared for deep sleep. There’s a quiet kind of magic that happens when the day ends in peace, not pressure.
In a world that glorifies productivity and encourages us to scroll, rush, or numb ourselves right up until the moment our heads hit the pillow, it takes real courage to slow down. But when you do, something begins to shift and your nights become a soft landing, not another battlefield.
For most of my life, evenings weren’t something I honored. I’d collapse into bed, mentally exhausted and emotionally drained, hoping sleep would just take over. But when I began paying attention to how I was closing my days, I realized that the way I spent my evenings was shaping not just my sleep, but my entire life.
A slow evening is more than a skincare routine and dimmed lights. It’s a conscious transition. A chance to gently close the loop on the day, to step out of “doing” mode and ease yourself toward stillness. It’s a moment to reflect on what went well, release what didn’t, and remind your nervous system that it’s safe to rest now. It’s a reminder that sleep isn’t a chore. It’s a sacred surrender. There’s nothing left to prove. Nothing more to fix. Just restoration.
You don’t need to overhaul your life or become a Zen master of bedtime. All it takes is one shift. A single cue to slow down. One evening. One choice. One exhale at a time. Most of us wind down by zoning out. But what if we wound down by tuning in instead? The hours before bed hold a powerful invitation to slow down, to reflect, and to return to yourself.
Related: What is Slow Living? An Unexpected Path to Freedom.
8 Peaceful Nighttime Rituals for Better Sleep
A truly nourishing evening routine for better sleep isn’t something you can copy and paste from someone else’s life. It has to be felt. Tuned to your own body’s rhythms and gently shaped over time.
I don’t follow a strict bedtime schedule or a rigid checklist. My nighttime rituals shift depending on how I feel, what I need, and what kind of day I’ve had. But there are a few calming habits I return to again and again. Simple, grounding practices that help me transition from “go” to “slow,” ease my nervous system, and prepare me for deep, restful sleep.
1. Turn Off Screens Before Bedtime
Let’s start with the obvious one. People harp on about it for a reason, because in our hyper-connected world, screen-free evenings can feel almost revolutionary! But disconnecting from screens at night is one of the most powerful slow evening habits I’ve adopted.
I usually turn off screens at least an hour, usually two, before bed. There’s just something about the light, the stimulation, the constant flood of input that keeps my brain wired. I feel the physical shift in my body the moment the screen goes dark.
But it wasn’t always easy. In the beginning, unplugging felt almost painful. I was so addicted to my phone, my laptop, the background noise of a show, that the silence felt like something was missing. I’d lie in bed wondering, What if someone texted? What if someone DM’d me? I was deeply addicted to the dopamine rush of constant notifications. I felt like I was missing out right up until the moment I closed my eyes. That constant pressure to stay plugged in kept me buzzing.
But over time, I started to crave the mental quiet. The slow unfurling of my thoughts. The ease that comes from less noise, less input, less “doing.” Now, screen-free time is my first cue to wind down. It’s how I signal to my system that it’s safe to slow down. One of the simplest ways I know how to sleep better at night is by turning off screens. Let my mind relax. A peaceful night routine starts with fewer pings, and more presence.
Related: How to Reduce Screen Time for Adults: 9 Simple Steps I Took to Reclaim My Time (And My Peace!)
2. Stare Into the Night Sky
One of my favorite slow evening rituals is also one of the most ancient—looking up at the stars. This one might sound poetic, but it’s as simple as stepping outside or sitting by the window and gazing up.
On certain evenings, when the air is still, I’ll sit on the balcony, light a candle, let my eyes drift across the night sky and just watch. Even in a city like Miami Beach, where the stars are mostly hidden by city lights, there’s something deeply meditative about this ritual. There’s a kind of grounding magic in observing the world around me slowly move… the people talking and laughing at the restaurant across the street, the glowing windows of nearby apartments, the wind moving through the palms.
These moments help me unplug from urgency and drop into presence. It all reminds me that I’m part of something bigger. That life is unfolding exactly as it’s meant to. That at this moment, there’s nothing to do, nowhere to be, except here. The night sky is a portal to awe. It reminds me of the sacredness woven through the ordinary.
When it comes to mindful evening routines, this is one of my most beloved. Looking into the night sky helps me reset. It’s an easy, accessible way to practice mindfulness at night and reconnect with myself before bed.
3. Write in My Journal
If I’ve had a particularly stimulating or emotional day, then journaling is my go-to way to unwind before bed. It’s like taking out the mental trash. I open my notebook and just let my thoughts spill out uncensored, unpolished, unfiltered. It’s a slow evening ritual that’s both cathartic and clarifying.
I don’t force it. I just open my notebook and free-write about whatever’s sitting in my head… thoughts, feelings, little lessons or realizations. No pressure to make sense. Just space to release. Whether I’m writing about something that happened, a conversation that lingered, or a random fear circling my mind, the page holds it all.
Evening journaling helps me release the mental chatter and bring myself back to the moment. I’m not trying to fix or solve anything. Plus, there’s something deeply soothing about the physical act of writing. I feel my hand moving across the page, the pen pressed to paper. Some nights I write a lot, other times just a sentence or two. But either way, it helps me arrive back in my body and prepares my mind for stillness. Journaling before bed is one of the many ways to sleep better. I’ve personally found that self-reflection promotes emotional release and deeper rest and is a beautiful practice if you’re looking to create a calming bedtime routine.
4. Do an Evening Meditation
Meditation is often framed as a morning thing, but evening meditation has become one of the most treasured parts of my nighttime routine. Not because I “should,” but because I want to. It’s not a task to check off. It’s a return. A soft landing. A place inside me where all is well. A reminder that peace is not a destination, it’s a home I can return to any time.
Sometimes I’ll use a guided meditation for sleep or just sit in silence with my breath. Other nights, I’ll do a body scan meditation to help release tension. The goal isn’t to achieve something. It’s to soften. Even five minutes of meditation before bed can change the texture of my sleep. It helps me transition out of “doing mode” and into “being mode.” For a long time I wondered how to relax at night and how to quiet the mind before sleep. Meditation at night is that gateway.
Sign up: Free 5 Days of Slow Audio Course
5. Dim the Lights + Do Skincare
Wouldn’t be an evening routine blog post without the ol’ “dim your lights and wash your face” plug! Jokes aside, lighting truly sets the tone for my entire evening. Soft, ambient lighting helps cue my transition into rest. My studio doesn’t have an overhead light in the main space, so I rely on floor lamps and candles to create that cozy glow. The shift in ambiance is subtle but powerful. It instantly slows my spirit and signals to my body that the day is done.
I’ll often light a candle in the bathroom, where I also do my skincare routine. But for me, this isn’t about a 12-step lineup or chasing flawless skin. It’s about presence. As I cleanse, moisturize, and care for my face, I’m also caring for me. It’s a soothing way to reconnect with my body after a long day. If you’re creating a calming bedtime routine, treat skincare as a self-love ritual, not a chore. With warm lighting and intentional touch, this underrated slow evening habit becomes a sacred gateway to restoration.
6. Do Some Slow Movement
Movement might not be the first thing that comes to mind when thinking about nighttime rituals for better sleep, but slow, intuitive movement can be incredibly calming and a powerful way to unwind. After a day of sitting at my desk or overthinking, my body often craves gentle stretching or soft, sensual movement. Sometimes I’ll put on soft music and move gently, even if it’s just swaying. Other nights I’ll lie on the floor and stretch slowly, pulling my knees into my chest, rocking side to side, releasing tension from my spine.
This kind of embodied practice isn’t about burning calories or building strength. It’s about reconnecting with sensation. Letting my body lead instead of my mind. Moving slowly helps release tension and shifts my awareness inward. It’s a great way to transition from mental activity to bodily presence. Like the other practices I’ve shared, just five minutes of intuitive movement, can be a part of a powerful nighttime routine that reduces stress and supports sleep. It reminds me that my body is not a machine to be pushed, but a living, breathing being to be nurtured.
7. Have a Cup of Tea
When I think of tea, I think of my friend Wadzi. She introduced me to the idea that tea isn’t just a beverage. It’s a ritual. I didn’t grow up drinking tea, but in my early twenties, I’d visit her and watch her make Rooibos with milk and honey before bed. There’s something timeless and grounding about a warm cup of tea before bed. It’s like a hug in a mug!
Now, tea is part of my own slow evening rhythm. I love how simple it is… boiling water, steeping herbs, and the warm sensation of holding the cup in my hands. Sometimes I’ll add honey and a splash of oat milk. I usually stick with Rooibos, but sometimes I’ll sip chamomile or lavender for their calming properties. There’s something about the warmth in my hands, the steam rising to meet me, and the way it travels through my body that makes me feel drowsy and calm.
8. Lay in Bed and Relax My Muscles
I used to get into bed and just flop face-down, hoping sleep would take me. Not only was that terrible for my neck and shoulders, it also didn’t give me the sense of transition I now cherish.
One of the best ways I’ve learned to improve my sleep naturally is through progressive muscle relaxation, which is intentionally bringing awareness to each part of my body and releasing tension. These days, when I lie down, I take a moment to breathe. I feel the mattress support me. I give thanks for the day, the night, the stillness. Then I do a gentle body scan—relaxing my jaw, softening my shoulders, stretching my legs. It only takes a few moments, but the intention behind it is everything.
This small act of mindfulness helps signal to my nervous system that it’s safe to surrender. It’s a simple but powerful way to shift from alertness to rest. This practice doesn’t take long but it brings so much more ease to my nights. If you’re looking for easy ways to relax before bed, this is a beautiful one. Let your body guide you into stillness.
Related: How to Create a Slow Morning Routine: 10 Simple Ways to Start Your Day With Intention
A Slow Evening Routine is the Pathway to Better Sleep and A More Peaceful Life
It’s been a long time since I’ve had a nightmare. These days I fall asleep without fear of what might surface in the dark of night. I welcome the way the darkness gently wraps around me in my Miami Beach studio, the hum of stillness, the safety of peace. My slow evening routine has become a sacred space and one that grounds me not just for better sleep but for better living.
These slow nights spill into equally slow mornings that nourish my spirit and set the tone for inspired, intentional days. Living this way, with presence, rhythm, and calm, has truly changed everything. I feel more creative, more productive, and most importantly, more free.
I hope these peaceful nighttime rituals sparked something for you too. Just remember: your evening routine is yours. Let it evolve with your needs. Keep it flexible, rooted in intention, and most of all, let it bring you home to yourself. If you’re craving slowness and want a little guidance on your journey, sign up for my free 5-Days of Slow Audio Course here. And if anything in this post resonated with you, drop a comment below. I’d love to hear from you!
