7 Simple Ways to De-Stress Before Bed (That Actually Work)

Stress is one of the biggest barriers to a good night's sleep. If your mind races the moment your head hits the pillow, you're not alone. Fortunately, there are simple, science-backed techniques you can use to de-stress before bed—and fall asleep faster.

Here are 7 easy ways to wind down before bedtime:

1. Create a Pre-Bedtime Routine
   Doing the same set of calming actions each night (like brushing teeth, reading, or dimming lights) signals to your body that it's time to rest.

2. Listen to Calming Sounds
   Binaural beats and nature sounds can help calm your nervous system. Try our Theta Waves with Light Rain track, designed for deep relaxation.

3. Practice Deep Breathing
   Inhale for 4 seconds, hold for 4, exhale for 6. Repeat. Deep breathing reduces cortisol levels and helps you feel calmer.

4. Unplug from Devices
   Blue light disrupts your melatonin production. Try to put your phone down 30–60 minutes before bed.

5. Journal Your Thoughts
   Writing down your worries or to-do list can ease mental tension.

6. Stretch or Try Light Yoga
   Gentle movement relieves tension stored in the body and promotes a sense of calm.

7. Diffuse a Relaxing Scent
   Scents like lavender and chamomile can promote calm. Pair this with your favorite soundscape for full relaxation.

Creating a peaceful bedtime routine doesn’t have to be complicated. Even adding one or two of these steps can make a difference.

➡️ Need help falling asleep? Explore our Deep Meditation Tracks designed for relaxation and stress relief.