From Laura
Best Natural Ways to Wind Down Before Bed (Without Screens)
If I'm honest, bedtime used to be the part of the day where I felt the most restless. I'd be exhausted, but my mind would still be racing. One more scroll would turn into ten, and suddenly sleep felt further away than ever.
What I've learned over time is that winding down isn't about doing more. It's about creating space. Space to slow down, to breathe, and to gently signal to your body that the day is done.
One of the biggest shifts for me was creating a clear end to the day. I started doing the same small things each evening, not because I had to, but because they helped me feel grounded. Lighting a candle, misting the room with an atmosphere mist, changing into comfortable clothes. These little actions became cues for my nervous system. Over time, my body began to recognise that it was safe to relax.
Scent has played a huge role in this for me. Aromatherapy is one of the simplest ways to change how a space feels without any effort. Soft, calming scents like lavender or chamomile help my mind slow down almost instantly. I often mist my bedroom or pillow just before getting into bed. It's a small moment, but it creates a feeling of calm and comfort that tells me I don't need to be anywhere else or do anything else.
Letting go of screens before bed hasn't always been easy, but even a short break makes a difference. When I replace scrolling with stillness, whether that's reading a few pages, lying down with an eye pillow, or simply closing my eyes and breathing, my body responds. Blocking out light and stimulation allows everything to soften naturally.
I've also learned how much comfort comes from warmth and gentle pressure. A warm compress over my shoulders or lower belly helps release tension I didn't even realise I was holding. There's something deeply reassuring about feeling supported in that way, especially at the end of a long day.
The most important thing I've learned is to keep it simple. I don't aim for a perfect nighttime routine. I focus on a few small rituals that feel good and that I can actually stick to. That consistency has made a bigger difference than anything else.
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Shop Sleep EssentialsLaura Colucci is the founder of Spritz Wellness and a trained yoga teacher who lives by the principle that small, intentional rituals can bring more calm, balance and wellbeing into everyday life. Drawing inspiration from yoga, mindful living and nature, she creates products and content designed to help you slow down, reconnect and feel more present, one ritual at a time.
