9 Evening Rituals That Can Naturally Lower Your Cortisol and Improve Your Sleep Quality

7. Create a Sleep Sanctuary

The space where you rest sets the tone for your night’s sleep. Experts recommend keeping bedrooms cool—think 65 to 68 degrees—dark, and free from clutter or buzzing electronics. Blackout curtains, soft bedding, and calming white or pink noise can all work together to transform your bedroom into a true sanctuary. Small investments—like a cozy blanket, an adjustable lamp, or an affordable sound machine—make a big difference. Even if you share your space or have a smaller room, small changes add up. Dr. Laura Purdy reminds us that the brain takes environmental cues seriously: the quieter, darker, and more comfortable your space, the less likely stress hormones will linger. Take a few moments each evening to adjust your room to suit your needs. Soft lighting, a gentle breeze, and cherished photos can add a touch of calm. Over time, these cues tell your body, “Here, it’s safe to let go.”

8. Try a Soothing Self-Massage or Facial Massage

A gentle self-massage can be a small but mighty addition to your wind-down. Research led by Dr. Jacob Teitelbaum found that even a brief facial massage before bed can improve sleep and reduce next-day sleepiness. Using your fingertips, softly massage your temples, jaw, or shoulders in slow circles, adding a favorite lotion or soothing oil if you like. These moments are not about pressure but about grounding your attention in the present. If hand or joint pain makes massage tricky, consider using a soft washcloth, gentle pressure with the heel of your hand, or a warm compress. Many cultures use massage as an act of self-kindness, honoring the body’s unique needs at every age. Take a minute to notice how the touch relaxes not just your face, but your breath and mind too. In this pause, you create an atmosphere of calm that lasts beyond bedtime—and sets the tone for how you greet tomorrow.