Better Sleep When You’re Stressed: A Calming Evening Ritual (15 Minutes)

When stress is high, sleep can feel out of reach. This 15-minute evening ritual is designed to help your system transition from ‘doing’ into rest.

Step 1: Lower the stimulation (3 minutes)

Dim lights if you can. Put your phone on the other side of the room or in another space.

Step 2: Warm hands + face (2 minutes)

Rub your hands together until warm, then gently cup them over your eyes or cheeks.

Step 3: Breath to downshift (5 minutes)

Inhale gently. Exhale longer. Keep it comfortable. Let the exhale be your anchor.

Step 4: Body scan (5 minutes)

Bring attention from head to toes. Where can you soften 1%? Jaw, shoulders, belly, hips.

If your mind races

Try writing a quick ‘tomorrow list’—just enough to reassure your mind you won’t forget.

Want support with stress + sleep?

If sleep has been impacted by stress for a while, sessions can help your system unwind and settle. Message me through the site and we’ll take it step by step.