Winding Down for the Night: 16 Study-Backed Techniques

A good night’s sleep starts long before your head hits the pillow—it begins with how you wind down. If late-night scrolling, busy thoughts, or endless tasks leave you feeling restless, you’re in the right place.

We've compiled 16 science-backed techniques to help you create a soothing nighttime routine that sets the stage for deeper, more restorative sleep.

Establish a Consistent Sleep Schedule

If you want to fall asleep quickly, consistency is key. Going to bed at the same time helps regulate your body’s internal clock, syncing it with your natural circadian rhythm. When your body knows when to expect rest, falling asleep becomes a breeze.

To craft the perfect sleep schedule, start by determining when you need to wake up in the morning. From there, count back to find your ideal bedtime, striving for seven to nine hours of restful sleep each night.

Whether you're an early riser or a night owl, aim to settle into bed around the same time each evening—even on the weekends. Over time, this reliable rhythm will improve the quality of your sleep and leave you feeling more refreshed in the morning.

Limit Your Exposure to Blue Light

In today’s digital world, it's tempting to binge-watch your favorite shows or scroll through social media during your evenings. While these activities may help you unwind, the blue light emitted from screens can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep.

To prevent this, disconnect from your devices at least two to three hours before bed. Rather than reaching for your phone or tablet, you can fill your time with more relaxing activities— reading, journaling or listening to a podcast are all excellent options.

If you must check your screens in the evening, consider enabling “night mode” or investing in a pair of blue-light-blocking glasses to protect your eyes and your body’s natural sleep rhythm.

Wear Comfortable Pajamas

Winding down for the night becomes much easier (and more enjoyable) when you have a comfortable pair of pajamas to slip into. For the best rest possible, select sleepwear made from breathable, natural fabrics like cotton, bamboo or Softies’ signature Ultra-Lite Marshmallow fabric. These materials can help regulate your body temperature and make you feel like you’re wrapped in a cozy cloud.

Softies’ exquisite sleepwear collection features a wide range of luxurious options, from plush pajamas to cozy robes, allowing you to relax and unwind in style.

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Listen to Music or White Noise

Listening to calming music before bed isn’t just soothing—it’s also scientifically proven to lower your heart rate and reduce stress. Whether you listen to your zen playlist during your wind-down routine or let it lull you to sleep, its soothing sounds can drown out distracting thoughts and curate a peaceful environment.

If you find music too stimulating or prefer something more subtle, white noise might be the perfect alternative. The gentle hum of white noise can mask other sounds, ensuring you stay asleep despite any environmental disturbances.

Practice Relaxation Techniques

With the demands of modern life, many of us experience surges of cortisol well into the night. This stress hormone can interfere with the production of melatonin.

To counter late-night cortisol, try incorporating these relaxation techniques into your evening routine an hour or so before bed:

Deep breathing – Deep breathing is a simple yet powerful tool to calm your body and mind. By slowing your breath, you signal to your nervous system that it’s time to wind down and produce more melatonin. One popular practice involves breathing deeply for a count of four, holding for four and exhaling slowly for four.
Progressive Muscle Relaxation (PMR) – PMR is the practice of tensing and releasing each muscle group in your body, one at a time. This technique can ease physical tension and calm your mind.
Meditation – Meditation is one of the most effective techniques to quiet your busy mind and slip into a parasympathetic state. Whether you prefer guided meditations or sitting in silence, dedicating a few minutes to mindfulness can prepare you for a restorative slumber.

Take a Warm Bath

A warm bath can wash away the day’s stressors. Its soothing heat also helps relax tired muscles and raises your body temperature, which naturally drops once you step out. This post-bath drop in temperature is key for quality sleep—research shows that a decrease of just 1.8 °F can signal to your body that it’s time to rest. By accelerating this process, a warm bath can help you fall asleep faster.

Here are a few more science-backed insights that highlight the benefits of bedtime baths:

Hot baths can shorten your sleep latency considerably.
The best time to take a bedtime bath is 90 minutes before you go to sleep.
The ideal water temperature for good sleep is 104°F to 109°F.

For an added touch of indulgence, consider adding a few drops of lavender essential oil, Epsom salts or an aromatic bath bomb.

Try Aromatherapy

Calming fragrances like lavender, cedarwood and ylang ylang can promote a better night’s rest. Studies suggest that these relaxing scents can improve sleep quality, making aromatherapy an excellent addition to your wind-down routine.

Here are a few ways to incorporate these soothing fragrances into your bedtime ritual:

Add a few drops to your bath for a calming soak.
Place a diffuser by your bedside to fill the room with relaxing aromas.
Spritz a lavender-infused pillow spray to gently lull you to sleep.
Dab a small amount on your temples or wrists.

Limit Caffeine and Alcohol

While many people rely on caffeine and alcohol to energize and wind down, these substances can hinder your ability to get a restful night’s sleep. Here’s why:

Caffeine is a powerful stimulant that stays in your system for several hours. Thus, experts suggest halting your caffeine intake at least six hours before bed.
Alcohol may help you feel drowsy, but that’s where its nightcap benefits end. Alcohol often disrupts the sleep cycle, leading to more frequent awakenings and less restorative REM sleep.

If you’re looking for a relaxing beverage to sip on as you wind down for the night, opt for herbal teas, like chamomile or peppermint, instead.

Avoid Large Meals Before Bed

Eating a big meal right before bed is a big ask for your body. After all, it can take up to eight hours to fully digest a large meal. Rather than forcing your body to multi-task, try to finish your last meal two to three hours before bedtime.

If you're craving a late-night snack, choose something light — a banana, a handful of nuts or a small serving of yogurt can satisfy your midnight munchies without disrupting your Zs.

Read a Book

Swapping out Netflix for an evening reading session can be incredibly restorative. Not only has evening reading been shown to reduce stress, but it can also improve your sleep quality. Whether you prefer fictional novels or thought-provoking self-help books, reading can slow down racing thoughts and shift your brain into a more relaxed state.

Try Journaling

If you often lie awake replaying the day’s events or worrying about tomorrow’s to-do list, journaling can help clear your mind before bed. Putting your thoughts on paper provides a sense of closure, paving the way for a restful night’s sleep.

Not sure where to start? Try keeping a gratitude journal. Writing down the things you're thankful for can help shift your focus toward positivity, fostering a sense of calm and contentment.

Keep it Cool, Clean, Dark and Quiet

Optimizing your sleeping environment is just as important as perfecting your bedtime routine. If your room is too hot, cold, cluttered or noisy, you may struggle to drift off into a restful slumber or stay asleep throughout the night.

To set yourself up for success, set your bedroom’s temperature between 60°F and 67°F. Along with curating a comfortable climate, you can promote deeper sleep by using blackout curtains, wearing an eye mask or turning on a white noise machine.

Lastly, don’t underestimate the power of a tidy room—cleaning up your space before bed can reduce stress and make it easier to unwind.

Incorporate Physical Activity During the Day

Exercise is a powerful tool for promoting better sleep, whether it's a calming evening walk, an invigorating yoga session or a strength-training workout. By reducing stress and using up any excess energy, physical activity can help prepare your body and mind for a restful night. Just be sure to finish your workout a few hours before bed to give your body enough time to unwind.

Stretch

After a long day, a gentle stretching routine can do wonders for your body and mind. Whether your work requires you to sit at a desk or stay on your feet, stretching can release tension, improve circulation and prepare your muscles for rest.

Focus on areas that tend to carry the most stress, like your back, neck, and shoulders, to ease tightness and encourage a smoother transition into sleep.

Cuddle With Your Pet or Loved One

Snuggling with a significant other or furry friend can make winding down for the night that much more cozy. In fact, the physical closeness triggers the release of oxytocin, a hormone that promotes relaxation and bonding. Not only can a comforting embrace melt away the day’s stressors, but it can also encourage deeper, more restful sleep.

Get Cozy

Curating a cozy environment in your bedroom can make all the difference in preparing for restful sleep. For example, you can:

Layer your bed with luxurious blankets or throw pillows.
Slip into some sumptuous pajamas.
Leverage soft lighting to create a soothing ambiance.

Softies’ home essentials can ensure your evening routine is as cozy as possible. Our Ultra-Lite Marshmallow Blanket and indulgent pillowcases offer the perfect blend of softness and warmth, transforming your bed into a tranquil retreat and preparing you for the best sleep of your life.

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An Enjoyable Wind Down Routine With Softies

Unwinding for the night starts with intentional habits and a commitment to self-care. By following these 16 tips, you’ll find it easier to transition from the day’s chaos to a peaceful, restful evening.

Pair these techniques with Softies’ luxurious sleepwear for the perfect end-of-day experience. Designed for unmatched comfort and timeless elegance, Softies pieces help you feel cozy and confident as you recharge for tomorrow.