11 Pre-Bed Rituals to Slash Stress Hormones for Deeper Sleep

3. Move gently: restorative yoga or stretching for 10–15 minutes

Low-intensity movement in the evening helps release physical tension without elevating cortisol. Short, restorative yoga sequences or gentle stretches ease tight muscles, encourage mindful breathing, and shift the body out of fight-or-flight mode. Focus on slow, controlled movements and poses that open the chest, hips, and shoulders—areas that commonly hold stress. Keep the session brief, around ten to fifteen minutes, to avoid raising heart rate or adrenaline. Try poses like supported child’s pose, gentle twists, and legs-up-the-wall while prioritizing comfort over depth. Moving with intention connects the mind and body in a calming way, which supports the endocrine signals that lower evening cortisol. If you have mobility limits or joint concerns, choose seated stretches or guided chair-yoga adaptations. Ending this movement with a brief, slow breathing pattern can deepen the relaxation and prepare you for bed.

4. Practice slow breathing: 4-7-8 or box breathing

Controlled breathing stimulates the vagus nerve and shifts the autonomic nervous system toward rest, helping cortisol decrease. The 4-7-8 technique is simple: inhale quietly through the nose for four counts, hold for seven, and exhale slowly for eight counts. Box breathing offers another accessible pattern: inhale for four counts, hold for four, exhale for four, and hold again for four. Start with three to six rounds and build up as it feels comfortable. These methods lower heart rate and invite calm without equipment or a learning curve. Practice while seated or lying down, and pair the breathing with gentle awareness of the body to increase effectiveness. If breath holds feel uncomfortable due to respiratory conditions, shorten the counts and focus on slow, even exhalations. Consistent nightly practice—even just five minutes—can train your nervous system to downshift more reliably before sleep.