The 10-Minute Night Routine That Finally Helped Me Stop Overthinking at Bedtime
Because your brain deserves to shut up at night, too.
The Bedtime Brain Spiral
Let me guess — you’re exhausted all day, counting down the hours until you can finally crawl into bed.
But then you do… and suddenly your brain is like:
- “Did you reply to that email?”
- “Why did your voice sound weird in that meeting?”
- “Should you quit your job? Start a podcast? Move to Portugal?”
- “What if you never get your life together?”
Sound familiar?
That was me — a world-class overthinker with Olympic-level bedtime anxiety. No matter how tired my body was, my mind would rev up like it had just taken a double espresso shot.
I knew I needed a night routine. But not one filled with 18-step skincare rituals or productivity hacks.
I needed something simple. Soothing. Repeatable.
So I created one. A 10-minute routine that grounded me, calmed my mind, and gave my brain the permission it needed to let go.
Here’s what it looks like — and why it changed everything.
Step 1: Cut the Noise (2 Minutes)
I start by silencing the world — literally.
- Airplane mode ON.
- No more “just one more scroll.”
- No notifications, no updates, no group chats.
I physically move my phone away from the bed (yes, all the way across the room).
It’s a clear signal: “The day is over. No one gets access to you right now.”
This alone cut my anxiety in half. No dopamine hit, no doomscrolling, no comparing myself to people I’ll never meet.
Just quiet.
Step 2: Set the Scene (2 Minutes)
Ambience matters.
I dim the lights or use a warm-toned lamp. Sometimes I light a candle or put on a soft, low-fi playlist (no lyrics, no drama). I even spray a little lavender mist on my pillow when I remember.
Why?
Because this turns my room into a space, not just a box I collapse into.
We spend all day being “on.” This is about creating a container for peace — something that feels safe, soft, and slow.
Step 3: Write It Out (3 Minutes)
This is the heart of it.
Every night, I grab my notebook and write down two simple things:
- A brain dump — anything circling in my head. No structure. Just let it out. “I forgot to pay the electricity bill” goes next to “Am I annoying?” and “I want to try that new matcha place.”
- One gratitude — just one. Something small that made me smile today. A good coffee. A kind text. Clean sheets. Whatever.
This practice changed everything.
Getting my thoughts out of my brain and onto a page felt like an exhale. It gave me closure for the day. And the gratitude?
It shifted the energy — from chaos to calm.
Step 4: Gentle Touchdown (3 Minutes)
After writing, I take a minute to physically wind down. Nothing fancy.
- A little face massage with moisturizer
- Stretching my shoulders and neck
- Putting on cozy socks
- Literally saying out loud, “You’re done for today.”
These acts are tiny, but they’re powerful.
They remind my body it’s safe to rest. That I don’t need to hold tension in my jaw, or brace for another decision. That it’s okay to release.
Why It Works: Science Meets Soul
This isn’t just feel-good fluff. There’s neuroscience behind why this works:
- Routine tells the brain what to expect — The more you repeat a calming ritual, the more your nervous system associates it with safety and sleep.
- Writing reduces mental load — Externalizing thoughts decreases cognitive clutter and reduces overthinking.
- Gratitude shifts brain chemistry — It activates regions associated with pleasure and empathy, promoting a more positive emotional state.
Basically, this 10-minute process is like pressing “log out” on your day.
What Changed After 7 Days
Night 1:
Still restless. My brain tried to keep spiraling. But after the writing part, it didn’t spiral as hard.
Night 3:
Fell asleep faster. Woke up once instead of five times.
Night 5:
Started looking forward to the ritual. It felt comforting. Familiar.
Night 7:
I fell asleep mid-playlist. No racing thoughts. No panic. Just peace.
✨ Tiny Tweaks That Made It Even Better
- I added a cup of herbal tea some nights (chamomile, rooibos, peppermint)
- Sometimes I read a few pages of fiction instead of journaling
- I kept my journal on my pillow so I couldn’t skip it
- I gave myself permission to make it imperfect — some nights it’s messy and rushed, but that’s okay. The intention matters more than perfection.
My thoughts: Peace is a Practice
This 10-minute routine didn’t fix my life. But it did give me something priceless:
A soft landing.
Instead of crashing into sleep, I arrive at rest now. Gently. Intentionally.
My mind knows when to slow down. My body knows it’s safe to release. And most nights? I fall asleep feeling like I’m not just surviving — I’m resting.
If your brain feels loud at night, try this: Make space. Create quiet. Say to yourself: “You’ve done enough.”
Because sometimes, the most productive thing you can do… is let go.
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