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

9. Journal to offload worry with a focused 10–15 minute practice

Writing for a short, set time can let worry move from mind to paper, reducing bedtime rumination that keeps cortisol elevated. Use a targeted prompt—list three things that went well today, jot down tomorrow’s top priorities, or write a quick worry dump to get concerns out of your head. Keep the session time-limited (ten to fifteen minutes) so journaling doesn’t become another evening task. After writing, close the notebook and place it away from the bed; that physical act helps signal closure. If intrusive thoughts are recurring, pairing journaling with a brief breathing or body-scan practice can amplify its calming effect. This ritual is adaptable for busy schedules: a single page can be enough to create mental space and help the nervous system downshift toward restorative sleep.

10. Do a progressive muscle relaxation (PMR) routine

Progressive muscle relaxation systematically tenses and releases muscle groups to break cycles of tension and quiet autonomic arousal. Start by tensing a muscle group for five to seven seconds—then release for fifteen to twenty seconds—moving from toes to head or vice versa. Focus on the contrast between tension and release, and pair each release with a long, slow exhale. A full PMR session often takes ten to twenty minutes, but a brief three- to five-minute version focusing on shoulders, neck, and jaw can be effective for immediate relief. PMR is safe for most people, but those with certain muscle or cardiovascular issues should adapt intensity and consult a provider if needed. Done regularly, PMR trains your body to recognize and let go of tension, which supports the hormonal shifts that favor deep sleep.