How to slow down before bed?

Let’s be real, we’ve all heard the basics:
No screens before bed.
Try chamomile tea.
Do a calming meditation.
Cool cool cool… but what if you’ve done all that and your brain is still hosting a late-night thought spiral with a guest list of every awkward thing you’ve ever said?

Same.

Lately, I’ve been trying two less obvious but really powerful ways to actually unwind at night, and they’ve been helping me slow down, breathe deeper, and feel like I’m easing into sleep instead of crash-landing into it.

Let’s get into it:

1. Narrate your night like a main character

I know it sounds a little weird. But just try it.
Instead of rushing through your night on autopilot, narrate it in your head like you’re in a film.

“She walks to the kitchen barefoot, sipping her almond milk matcha. The window’s open. The world is quiet. She’s winding down.”
Or:
“She lets the day fall off her shoulders like an old coat. She’s done enough. She is enough.”

It sounds silly, but it works. It pulls you into the present. It slows your pace.
It turns the little things, washing your face, brushing your teeth, lighting a candle, into a ritual. A vibe. A soft reset.

2. Create a 10-minute “unwind playlist” and listen with your eyes closed

Not a podcast. Not a guided meditation. Not your usual music app scroll.
Just a 10-minute playlist of songs that make you feel safe. Slow. Soft.
Instrumentals, nostalgic tracks, even lo-fi. No lyrics, no screens, no pressure to “do” anything.

Just press play. Lie on your bed or sit on the floor.
Close your eyes. Let your nervous system catch up with your body.
Sometimes slowing down isn’t about doing less, it’s about letting go a little earlier.

You don’t need a perfect bedtime routine to rest well.
You just need a moment where your brain and body agree:
“Okay. We’re safe now. We’re done for today.”

Try romanticizing your night a little more.
Try music that soothes instead of stimulates.
And most importantly, try being gentle with yourself. That’s where the real rest begins.