If you’ve ever felt wired but tired at bedtime, or found yourself scrolling at 1am when you really want to be asleep — you’re not alone. For years, I struggled with restless nights and an overactive mind. What finally made a difference? A 20-minute nightly routine that helps me slow down, calm my body, and actually sleep. Here’s what it looks like.
Why a Wind-Down Routine Matters
We’re overstimulated all day — phones, lights, noise, mental load. Having a short, calming routine in the evening helps signal to your body and brain that it’s time to shift. It doesn’t need to be complicated — just consistent.
Here’s What My 20-Minute Bedtime Routine Looks Like:
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Turn Down the Lights + Light a Candle
As soon as I start winding down, I dim the overhead lights and switch to a salt lamp or a clean-burning candle. This helps tell my brain it’s time to rest. Bright light can delay melatonin — and this one change alone makes a big difference.
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Warm Cup of Calming Tea
Before I get into bed, I plug in my phone and leave it charging on the opposite side of the room so I’m not tempted to scroll. Then, I make a mug of Skin Glow Tea — our calming, skin-loving herbal blend. It's my way of signaling to my body that it's time to slow down. If you have another favorite non-caffeinated tea, that works too. The key is a warm cup in your hands, no phone, no multitasking — just a moment to breathe and settle in. -
Magnesium Body Butter
I start by getting into bed — that alone helps my body register it’s time to settle down. Then I massage Calm Vibes Magnesium & Arnica Body Butter into the soles of my feet, underarms, belly, shoulders, neck — anywhere I feel like I need a little extra care and hydration. Magnesium supports deep relaxation and arnica helps ease built-up stress in the body.
Sometimes, my partner and I give each other foot rubs or back rubs for an extra calming, bonding moment. But when I’m ready to just crawl into bed, I do a solo rub-down — simple and grounding, and it always helps me settle in.
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Legs Up the Wall + Breathe
Next, I lie on my bed with legs up the wall for about 10 minutes. This simple pose helps drain lymphatic fluid, reduce swelling in the lower body, and gently cues your body that it's time to shift into rest.
Optional Add-Ons That Help Even More:
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Deep belly breathing with longer exhales — activates the parasympathetic nervous system, helping the body move into calm
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Humming quietly — stimulates the vagus nerve, which supports relaxation and nervous system regulation
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Frequency music — can help shift brainwaves into a more restful state
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Red light therapy — supports melatonin production and reduces inflammation
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Facial massage with Rejuvenate Facial Oil — helps release tension and reduce puffiness, especially if you hold stress in your face or jaw.
Choose what feels good — or mix and match depending on what you need that day. Even one of these practices can make a big difference in how quickly and deeply you fall asleep.
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Get Ready for Bed
After about 10 minutes of legs up on the wall, I’m ready for bed.
If you tend to wake up around 2–3am, keep a little raw honey with a pinch of sea salt by your bedside. A small dab on your tongue can help steady blood sugar and signal safety to the body — making it easier to fall back asleep.*
Why This Routine Helps
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Reduces stimulation (lights, noise, screens)
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Helps calm the nervous system with magnesium & arnica + herbal tea — easing physical tension and quieting a busy mind
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Creates a repeatable wind-down pattern your body can trust — so it knows it’s time to actually sleep
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Helps shift into deeper rest naturally — no sleeping pills or habit-forming melatonin needed
Ready to Actually Get Some Sleep Tonight?
Head to our shop to grab your sleep essentials — including Calm Vibes Body Butter and Skin Glow Tea — and start building your new favorite calming bedtime routine. (Shop Here), Want to see my routine LIVE? (Click here)