Your 5-Minute Night Ritual for Restful Sleep

Simple Steps Involving Breath, Stillness, and Scent.

 

After a long day, it’s easy to slip into autopilot… dinner, dishes, a bit of scrolling, or a lot, and finally, some sleep. Yet for many, the mind keeps racing long after “lights out”. You are not alone.

Nearly 74% of adults say stress keeps them up at night, and 68% report anxiety regularly interrupts their sleep.

That’s why carving out just five minutes to pause to breathe, reflect, and reconnect can help your body and mind ease into deeper, more restful sleep, and help you wake up feeling more grounded the next day.

This isn’t about adding more to your to-do list. It’s about creating a soft landing. A moment to come home to yourself, release the day, and make space for rest.

We believe that small, intentional rituals, especially in the evening, can help reset your mind, body, and spirit. Here’s one to try tonight:

 

Step 1: Set the mood

Start by gently transitioning out of the busyness of your day. About 30 minutes before bed, try:

• Dimming bright lights
• Turning off notifications
• Limiting screen time

You might take a warm shower or bath, light a candle, turn on a humidifier. Anything that signals to your body that it's safe to slow down.

When you're ready for bed, sit comfortably. Place your hands gently in your lap or chest, and take a slow, deep breath. Feel your belly expand like a balloon, hold for a few seconds, then exhale slowly through your mouth. As you breathe out, begin to let go. Soften your jaw, drop your shoulders, and release any tension in your body.

This gentle breath signals to your nervous system that it’s safe to rest.

 

Step 2: Breathe deeply (2 minutes)

Close your eyes and repeat that breath pattern for 10–15 cycles:

• Inhale for 3–5 seconds
• Hold for a moment
• Exhale slowly for 6–10 seconds

Let each exhale be a quiet act of release. Letting go of any tension, frustration, or lingering thoughts about what didn’t go as planned today.

You’re human, you’re allowed to feel, to falter, and to begin again.

 

How This Calms Your System

Slow, mindful breathing tells your nervous system that it’s safe to relax.
It increases vagal tone, a natural response that helps regulate heart rate, digestion, and emotional balance. It’s your body’s built-in calming switch.

 

Step 3: Stillness (1 minute)

When your breathing practice feels complete, allow yourself to sit quietly for another minute. Keep your eyes closed and gently come back to the present moment.

• Feel the air on your skin
• Notice the weight of your body
• Observe the soft flicker of candlelight
• Take in the scent in the room.

Let your thoughts settle. Let your body soften. You’re slowly shifting from that deep inward focus into a restful awareness.

There’s nothing to fix or do. Just be.

 

Step 4: Reflect or reset (2 minutes)

If journaling feels supportive, here’s a gentle place to begin.

Try one of these prompts:

• What 3 things am I grateful for?
• What would it feel like to be more gentle with myself?
• What does rest mean to me right now?
• What felt heavy today, can I set it down now?
• Where did I show up for myself today, even if imperfectly?

Or simply whisper a quiet intention:

“Tonight, I offer myself compassion.”
“I forgive myself for today. I begin again tomorrow.”
“I am safe. I can rest now.”

Taking a moment to reflect helps clear lingering thoughts and emotions from the day.

Journaling has been shown to reduce stress and support better sleep by quieting the mental noise that can keep us up at night. 

It’s not about solving anything, but making space for what’s real and letting go of what no longer needs to be carried.

Your Ritual, Your Way

This is just one version of the practice.

Make it your own:

Add soft music, stretch gently, use a calming mist, take a longer shower, or simply pray. There’s no right or wrong way to wind down, just the quiet decision to show up for yourself.

And if you’re using one of our candles, let it be your gentle reminder that:

This moment is yours.
You’re allowed to rest. 
You’re allowed to let go.

 

We’d Love to Hear From You

What helps you wind down at night?

Share your ritual in the comments or tag us on Instagram @cocostremi

We’re always inspired by your stories.

 

Until then, breathe deep, light slow, come back to you.

Explore our range 

 

Sources:

American Academy of Sleep Medicine (2023)
Frontiers in Public Health (2020) – “Slow Breathing and the Autonomic Nervous System”
Journal of Experimental Psychology (2018) – “Bedtime Writing Reduces Worry and Improves Sleep”