man enjoying ipad on the beach

Nightly Rituals for Optimal Relaxation and Unwinding

In our over-stimulating world of iPhones, laptops, smart TVs, and fluorescent lights, it can often be difficult to find time to intentionally unwind after a busy day. Our nervous systems are inundated with the stress of daily life — commuting to work or school, talking to family and friends, meeting deadlines, and taking care of our children. In a world of endless to-do lists, it’s easy to forget the seemingly inessential things like self-care, relaxation, and rituals for improved mental and physical health. In recovery, it’s vital that we prioritize self-care and relaxation. Here are a few ways to unwind after a busy day. These tips will help you transition from a hectic day into a sound night’s rest. 

Drink a warm cup of tea. Alcohol is often used as a way to relax before bed. However, alcohol actually disrupts sleep patterns. Sip a warm cup of decaffeinated tea like chamomile or mint. While you’re sipping, focus on the warming vapors and let the stress of the day dissolve.

Focus on your breath. Syncing up to the rhythms of the breath is a simple and effective way to let your muscles and mind destress before bed. Lie flat on your back and notice the movements of your body as you take deep inhales through the nose and slow exhales. Each time you exhale, imagine you’re releasing a thought. This breathing exercise will get you out of fight or flight mode and into the rest and digest phase that’s optimal for sleep and relaxation.

Journal about your day. Journaling is an excellent way to get your thoughts onto the page and out of your head. Write about anything that’s been weighing on your mind and when you close the journal, imagine your mind is clear and ready for an unburdened night of restful sleep.

Start your own meaningful ritual. Rituals are most effective when they’re personal and meaningful. Invent your own nighttime ritual that you know you’ll stick to. Options include playing relaxing music, lighting candles, creative visualization, or simply reading a book.


Tree House Recovery of Orange County, California is a premier men’s addiction treatment facility that uses eight different modalities to help our men become the best versions of themselves they can be. We teach our men that every day of their journey is something to celebrate and that recovery isn’t a sprint– it’s a marathon. To get started with Tree House Recovery, call us today at (855) 202-2138.

Share This Post