Let’s be honest—many of us treat bedtime like an afterthought. We run around all day, fueled by caffeine and chaos, and then collapse into bed hoping for eight hours of restorative sleep… and yet we wake up feeling like we got hit by a metaphorical bus named Insomnia.
If this sounds familiar, it’s time for a bedtime routine spring clean. Just like your closet or junk drawer (you know the one), your nighttime habits need a little decluttering too. Why? Because how you wind down impacts how you show up the next day—physically, mentally, emotionally.
So let’s Marie Kondo your nights, shall we?
The Science: Your Brain Loves a Good Ritual
First, the nerdy stuff. Our bodies operate on a circadian rhythm—a natural 24-hour cycle that tells us when to sleep, wake, eat, etc. That rhythm thrives on consistency. According to sleep researchers, having a reliable bedtime routine signals to your brain: “Hey friend, it’s time to power down.”
But if your version of winding down is doom-scrolling TikTok while eating crackers in bed… your brain is very confused. (And probably covered in crumbs.)
Sleep expert Dr. Matthew Walker, author of Why We Sleep, says, “Sleep is your superpower.” It helps you learn faster, age slower, lose weight more easily, and lowers your risk for everything from heart disease to depression. Yet 1 in 3 adults don’t get enough of it.
Let’s change that—starting tonight.
How to Spring Clean Your Sleep Routine (Step-by-Step)
1. Declutter Your Nightstand and Bedroom
Let’s start with the literal spring cleaning. That pile of unread books? The 17 charging cords? The mystery sock that isn’t even yours? Out they go.
Create a sleep sanctuary:
- Use soft, warm lighting.
- Keep your room tidy.
- And coolish, around 60 to 67°F (15 to 19°C). This range supports the body’s natural drop in core temperature during sleep, which helps you fall asleep faster and stay asleep more soundly.
- Remove screens or put them on Do Not Disturb by 8 or 9PM.
- Bonus points for Bliss Essential lavender pillow spray or cozy bedding.
When your space is calm, your nervous system follows suit.
2. Ditch the Digital Drama
Screens before bed = mental chaos. The blue light from your phone suppresses melatonin (a.k.a. your sleepytime hormone). Plus, who needs to know about a celebrity breakup or worse, a global crisis at 10:30PM?
Try this instead:
- Set a “digital sunset” 60 – 90 minutes before sleep.
- Plug your phone in across the room (or in another room! Gasp!). You’ll thank me in a few weeks.
- Read a book, take a bath, or do absolutely nothing. Your brain will thank you.
Pro tip: If you must scroll, wear blue-light-blocking glasses and choose calming content. (Cat videos count.)
3. Create a Wind-Down Ritual That Sparks Joy
Instead of crashing, try landing your day softly. Think of it like a mini spa moment—without the cucumber water, unless you’re fancy like that.
Here’s a sample spring-inspired bedtime ritual:
- 8:30 PM: Chamomile tea + journal three things you’re grateful for.
- 9:00 PM: Stretch, meditate, or light a toxic-free candle while listening to calming music.
- 9:30 PM: Wash your face like it’s a sacred ritual (because it is).
- 10:00 PM: Lights out. Deep breaths. Goodnight, world.
Your ritual doesn’t have to be long—it just needs to be consistent.
4. Honor the Magic of Consistency
Yes, even on weekends. Sorry. (Okay, maybe you get one pass.)
Going to bed and waking up at the same time daily helps regulate your circadian rhythm and improves overall sleep quality. Your body loves predictability—unlike your wifi signal.
Why This Matters: Sleep Is Self-Care in Action
We glorify hustle, but the truth is: rest is revolutionary. In a world that profits from your exhaustion, choosing to prioritize sleep is a radical act of self-love.
When you sleep well:
- You think clearer.
- You’re less reactive and more grounded.
- You actually enjoy your days instead of dragging through them.
As Arianna Huffington (who literally fainted from sleep deprivation once) said, “Sleep your way to the top—in a good way.”
But What If I’m Not a Zen Unicorn?
Listen, no one’s perfect. Some nights you’ll binge-watch Love Is Blind. Some nights your kids will barge in screaming. Some nights your brain won’t shut up about whether or not to send that email.
That’s okay.
Just start small. Pick one new sleep habit this week and commit to it. Maybe it’s no phone after 9PM. Maybe it’s drinking sleepytime tea. Maybe it’s getting into bed 20 minutes earlier.
You don’t need to overhaul your life overnight. You just need to choose rest on purpose.
Let Spring Be a New Beginning
Spring is a season of renewal. Just as the earth wakes up and blooms, you too can press reset.
Your sleep isn’t just something you have to do. It’s something you get to do. It’s where you recover, dream, and prepare to rise.
So tonight, use those oils. Turn off the noise. Tuck yourself in like someone you love deeply.
Because you are.
Sweet dreams, friend.
P.S. If you’re curious about how healthy your current bedtime routine, I have a quick bedtime routine quiz for you to find out!
