With the hustle and bustle of daily life, prioritizing mental health can seem like a distant thought as you collapse into bed, hoping for a few hours of restless sleep.

I get it, winding down at night feels like a luxury you can barely afford.

But here’s the thing – the secret weapon for a healthier mind might just be in those quiet hours before we curl up in bed.

You’ve probably heard it before: “Take care of your mental health.” Easier said than done, right? Yet, there are people out there who seem to have cracked the code.

And guess what? Their pre-bedtime rituals might be the game changer we’re all searching for.

So, if you’re curious about what these zen-like folks do before they drift off to dreamland, keep reading.

We’re about to dive into the 9 things that those who put their mental well-being first do consistently, two hours before bedtime.

And trust me, some of these might just surprise you.

Ready to rethink your night routine? Let’s get started.

1) Disconnect from digital devices

I used to be glued to my phone right up until the moment my eyes closed. Emails, social media, just one last scroll through the news—it was never-ending. 

Then I tried something different. Two hours before bed, I started turning off all my screens. Yep, no more late-night binge-watching or doomscrolling. 

At first, it was tough, like really tough. But after a few nights, something shifted.

My mind began to quieten down, and those racing thoughts slowed to a gentle jog. 

It turns out: the blue light from screens was messing with my sleep hormones big time. Without it, my brain started getting the memo that it was time to wind down.

2) Create a relaxation ritual

Next up, I developed a relaxation ritual. It sounds fancy, but it’s pretty simple.

Each night, two hours before bed, I begin this personal routine to tell my body and mind that it’s time to chill out. 

For me, it’s a mix of brewing a warm cup of herbal tea and stretching out on my living room rug with some calming music in the background. Sometimes I’ll add in a few minutes of journaling if the day’s been a real doozy. 

This ritual has become sacred to me—it’s like setting an appointment with myself to decompress and reflect. The crazy part is, on nights when I skip it, I can feel the difference in my tension levels. It’s like my body knows what it’s missing out on.

You see, each of these steps might seem small on their own, but together they’ve made a world of difference for me. 

And who knows? Maybe they could do the same for you.

3) Embrace the power of reading

Two hours before bedtime, I often find myself reaching for a book. 

Diving into a good novel or some light non-fiction engages the brain in a way that helps reduce stress levels, sometimes more effectively than listening to music or taking a walk.

When you’re lost in a story, your mind is allowed to let go of the day’s stresses and strains, which paves the way for a more restful sleep. 

Plus, reading physical books as opposed to e-books helps avoid blue light exposure, aligning perfectly with our digital detox.

4) Reflect with gratitude

As the night draws in, I take a moment to pause and reflect on the day. This is not about going over what went wrong or what I could’ve done better—it’s about finding moments, no matter how small, that I’m thankful for.

Maybe it was a warm smile from a stranger, a delicious meal, or simply the feeling of the sun on my face. 

This practice of acknowledging gratitude quietly shifts my perspective from one of scarcity to abundance. It’s not about ignoring the challenges of life but choosing to shine a light on what’s good.

It feels like giving a gentle nod to all the tiny sparks of joy that often go unnoticed in the whirlwind of daily life. 

And in this quiet space, I find a deep sense of peace that gets my heart and mind ready for restful slumber.

5) Set the stage for sleep

I’ll let you in on a little secret of mine: my bedroom is a sanctuary, meticulously designed for sleep. It wasn’t always this way, though. 

I remember nights filled with tossing and turning, the glow of streetlights sneaking through my blinds, and my old mattress that felt like a bed of nails.

But then, I made some changes. I invested in blackout curtains—best decision ever! The velvety darkness now cocooning my room tells my brain it’s time to rest.

I swapped my noisy old fan for a white noise machine, creating a soothing soundscape that drowns out the chaos of the outside world.

My bedding? It’s like sleeping in a cloud now, with soft sheets and a comforter that’s just the right weight. 

These adjustments didn’t happen overnight, but each one has been a step towards honoring those precious hours of sleep. And when I crawl into bed now, enveloped by comfort and calm, it’s like I’ve set the stage for my mind to slip into the wings and take its much-needed break.

6) Practice gentle movement

I’ve found that a little bit of gentle movement can do wonders for calming the mind before bed. I’m not talking about an intense workout—no, this is about light stretches or yoga poses that help release the tension from my muscles and joints. 

It’s amazing how a few simple movements can signal to the body that it’s time to slow down. I focus on my breath, on the stretch, and let go of the day’s stress. 

It’s like telling every part of myself, “We’re done with the hustle; now it’s time for rest.”

7) Sip on something soothing

There’s something inherently comforting about cradling a warm mug in your hands right before bed. Like I mentioned earlier, a cup of chamomile tea is part of my ritual. Sometimes it’s a glass of warm milk with a dash of honey and cinnamon. 

Aside from being a mental signifier for relaxation, these warm beverages also actually carry properties that help ease the mind and prepare the body for sleep. 

Chamomile, in particular, contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.

8) Prepare for tomorrow

Now, this might sound counterintuitive—shouldn’t we be unwinding instead of thinking about tomorrow? But hear me out. 

Spending just a few minutes getting organized for the next day can actually ease anxiety and prevent those late-night worries about the upcoming day from creeping in.

Don’t worry — it’s all very quick. I simply lay out my clothes, jot down my top three priorities for tomorrow, and make sure my work bag is ready by the door. 

So, this little ritual reassures my mind that everything is set, which allows me to let go of tomorrow’s tasks until morning.

9) Indulge in self-care

Lastly, I dedicate time to self-care. This isn’t just about pampering—it’s about acknowledging my own needs and addressing them with kindness.

Sometimes it’s a skincare routine that leaves me feeling refreshed, or it could be simply massaging lotion into my feet while reflecting on what my body has carried me through during the day. 

These acts of self-care are small affirmations of self-worth and reminders that I am deserving of this time.

Final thoughts

Prioritizing mental health is an ongoing commitment, and what better way to honor that commitment than by establishing a pre-bedtime routine that nurtures peace of mind? 

Hopefully, this list has given you a few ideas that can serve as stepping stones to a healthier state of being. 

Remember, it’s not just about what you do but how you do it—with intentionality and a focus on your well-being. 

So tonight, as you inch closer to bedtime, consider adding these elements into your routine and watch how they transform those precious hours before sleep into a haven for your mental health.