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

7. Choose a light, blood-sugar-friendly evening snack if needed

Going to bed overly hungry or after a heavy, high-sugar meal can trigger stress hormones and disrupt sleep. If you need a bite before bed, choose a small snack that balances protein and complex carbs—examples include a handful of almonds, yogurt with a few berries, or whole-grain toast with nut butter. These options help stabilize blood sugar through the night without large insulin or cortisol swings. Aim to finish eating at least 60–90 minutes before bedtime to allow digestion to settle. Avoid spicy or fatty meals late at night since they can cause reflux and fragmented sleep. If you have diabetes or blood-sugar concerns, follow personalized medical advice for evening nutrition. Thoughtful snack choices can be a gentle tool to keep your system steady and your nighttime hormones coordinated for uninterrupted rest.

8. Use calming aromatherapy safely—lavender or bergamot

Certain essential oils—lavender and bergamot among them—are associated with relaxation and reduced evening arousal in some studies. Use a diffuser on a low setting or a diluted pillow spray to add a calming scent to your sleep environment. Keep dilution ratios conservative and avoid direct skin application unless properly diluted in a carrier oil. If you share a bedroom, check whether your partner has scent sensitivities or allergies. Pregnant people and those with hormone-sensitive conditions should consult a healthcare provider before regular aromatherapy use. Use aromatherapy as a gentle complement to other rituals—it's not a substitute for breathing or sleep hygiene practices. When chosen and used safely, a subtle, pleasant scent can cue your mind that it's time to relax and support the behavioral chain that lowers cortisol for sleep.