A quick ritual to calm the mind and set tomorrow up for success
Stop the mental spiral before bed
Studies have shown that brief wind-down practices can slow racing thoughts and improve sleep quality.
Breathing – Take large deep breaths. Slow, diaphragmatic breathing reduces anxiety and calms the nervous system in as little as 5 minutes. [1]
Journaling – Jot down a few small things you’re grateful for. Reflective journaling helps with falling asleep faster and improves the quality of sleep. [2]
Muscle Relaxation – Reduce tension with progressive muscle relaxation. Tense and release key muscles – shoulders, hands, jaw – to tame stress and anxiety. [3]
The 5-minute routine
| Minute | |
|---|---|
| 1 | Breath Check‑In — exhale fully, then breathe in through the nose for 4 counts and out for 6. Repeat for one minute. |
| 2-3 | Gratitude Jot — list three things that went well today, no matter how small. |
| 4 | Mini Muscle Melt — tense and release shoulders, hands, and jaw three times each. |
| 5 | Tomorrow’s Top One — write down a single priority for the morning. |
Keep it simple
- Pair it with an existing habit. Start the routine before or after any other evening routines.
- Keep tools nearby. Put a small notebook and a pen by your nightstand.
- Skip the perfectionism. If you can only do the breath check-in, it’s still a win.
Final Thoughts
5 minutes of your time can combat restlessness, improve your sleep, and lay the groundwork for the following day. Try the routine for a week and pay attention to changes in your mood, energy and sleep. If you need some ideas for your journal, check out these seven reflective writing prompts to help you get started.
Source Notes
- Brief structured respiration practices enhance mood and reduce physiological arousal PMC
- Gratitude influences sleep through the mechanism of pre-sleep cognitions ScienceDirect
- The effect of progressive muscle relaxation exercises on postmenopausal sleep quality and fatigue: a single-blind randomized controlled study PubMed