Micro-Habits That Quiet Your Brain Before Bed

Akanksha Sharma

7. Sip on Herbal Tea

Female hands and chamomile tea, close up. Photo Credit: Envato @AtlasComposer

Sipping on a warm cup of herbal tea can be a soothing addition to your nightly routine. Teas such as chamomile, lavender, or valerian root are known for their calming properties. These herbs can help reduce anxiety and promote relaxation, making it easier to drift off to sleep. The ritual of preparing and sipping tea can also be meditative, encouraging mindfulness and helping to quiet the mind. By incorporating herbal tea into your routine, you create a calming ritual that can signal to your body that it's time to wind down.

8. Engage in Progressive Muscle Relaxation

girl's toes covered with bed sheet. crop view of a girl in the bed. Photo Credit: Envato @Yulia_Panova

Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing each muscle group in the body. This practice can help reduce physical tension and promote relaxation. Start at your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing. PMR encourages mindfulness by directing your attention to the sensations in your body, helping to quiet the mind and reduce stress. By incorporating this technique into your nightly routine, you can create a sense of calm and prepare your body and mind for restful sleep.

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7. Sip on Herbal Tea

8. Engage in Progressive Muscle Relaxation

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