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

5. Try a guided relaxation or body-scan meditation

Guided relaxations and body-scan meditations give the mind a structured, soothing focus that often reduces rumination and nighttime arousal. Use a short, calming audio (ten to twenty minutes) that walks you through gently noticing and releasing tension from head to toe. The voice guides attention away from worry and toward bodily sensations in a nonjudgmental way, which helps lower sympathetic activation and supports hormonal downshifts. Choose recordings from reputable sources or apps with experienced instructors, and test a few voices to find one that feels comforting to you. If you prefer silence, a self-led body scan—moving awareness slowly through each part of the body—works well too. These practices can be especially helpful when your mind races; pairing them with dim lights and comfortable bedding makes them more effective. For people with trauma histories, select recordings designed for trauma-sensitive practice or seek guidance from a therapist.

6. Stop caffeine and limit alcohol timing

Caffeine can raise cortisol and remain active for hours, so adjusting timing matters for evening hormone balance. Aim to avoid caffeinated beverages at least six hours before your planned bedtime, and consider an earlier cutoff if you’re especially caffeine-sensitive. Alcohol might help people fall asleep faster, but it fragments sleep later in the night and disrupts hormone rhythms, which can interfere with restorative stages. If you choose to drink, keep it light and finish earlier in the evening. For evening relaxation without stimulants, try caffeine-free herbal teas like rooibos or a small chamomile cup—though remember herbal supplements can interact with medications, so check with your provider. Small timing shifts around stimulants and depressants are simple changes that often lead to noticeable improvements in sleep continuity and morning refreshment.