Five Bedtime Techniques Therapists Use to Relax Their Minds

Good sleep is crucial for mental health. Therapists understand this well, often practicing habits to quiet their minds and unwind after busy days. While they experience stress and racing thoughts like anyone else, these professionals rely on tried-and-true strategies to ensure they get the rest they need.

Here are five therapist-recommended techniques for calming the mind before bed—and how you can incorporate them into your own routine for better sleep.

1. Skip the News or Triggering Media

Watching the news or engaging with upsetting content before bed can leave your nervous system on high alert, making it harder to relax and fall asleep.

"Negative media interferes with sleep by upregulating the nervous system," explains Carla Marie Manly, PhD, clinical psychologist and author of ‌*Joy From Fear.*‌ Instead, choose soothing or neutral media, or skip screens altogether before bed to give your mind a chance to unwind.

2. Read a Book in Bed

Therapist Joe Ricciardi, LCSW, makes reading part of his nightly ritual. "It’s a reward of self-care that reminds me of how much vaster the world is," he says.

Losing yourself in the pages of a book can shift your focus away from daily stressors and prepare your mind for rest. Just aim to keep reading sessions short 30 minutes or less so they don’t encroach on sleep time.

3. Use Guided Visualization

Visualization techniques can help quiet racing thoughts and create a sense of calm.

Elizabeth Young, PsyD, licensed psychologist, envisions her brain as an office shutting down for the night. "I picture each worker turning off their light, gathering their things, and leaving for the day," she says. If thoughts resurface, she imagines a kind security guard gently reminding them it’s time to stop work.

This type of mental imagery can help signal to your brain that it’s time to rest, allowing you to drift off more easily.

4. Spray Your Pillow With Lavender

Lavender is well-known for its calming properties, and St. Louis-based psychologist Jameca Woody Cooper, PhD, uses it to set the stage for a restful night.

Spraying her pillow with a lavender-scented mist isn’t just about aromatherapy. "It’s a nightly ritual that signals my brain it’s time to unwind," she says. Rituals like these can be meditative, allowing you to shift your focus and calm your mind.

5. Keep a Notepad on Your Nightstand

If pesky thoughts are keeping you awake, writing them down can offer relief.

"Sometimes a thought or two will pester me as I go to sleep," Dr. Manly says. "When I put them onto my write-off pad, my mind relaxes knowing I won’t forget to address them in the morning."

Avoid using your phone for this purpose, as the blue light from the screen can disrupt your sleep. Opt for a simple notepad and pen instead.

Building Your Own Bedtime Routine

Good sleep hygiene is key to mental and physical health. Incorporate one or more of these therapist-approved habits into your nightly routine to create a calm, restful environment. Over time, these small changes can make a big difference in the quality of your sleep and overall well-being.

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