Simple Restful Rituals for a Good Night’s Sleep

A good night's sleep should come naturally, yet for many adults, restful, uninterrupted sleep can feel frustratingly out of reach at different stages of life.

Whether you're managing a diagnosed sleep disorder, such as insomnia or sleep apnea, or just the anxiety about sleep is keeping you awake, your nightly habits matter. Thoughtful sleep hygiene can help transform bedtime back into a calm, restorative part of your day.

"Sleep hygiene is really about how you prepare your mind, body, and environment for rest," explains sleep expert Dr. Wendy Troxel. "Small, consistent rituals signal safety and predictability to the nervous system, making sleep feel more accessible."

Sleep hygiene encompasses everything from slowing down mental stimulation to creating a bedroom that truly supports rest. When falling asleep feels elusive, incorporating these expert-recommended rituals can help gently guide your body back into a healthier rhythm.

A Sleep-Friendly Environment

About two hours before bedtime, begin lowering the lights in your home. Dimming the light several hours before bedtime signals to your brain that bedtime is approaching and stimulates the release of the hormone melatonin (the "hormone of darkness"). A cool, dark, quiet bedroom (ideally a few degrees cooler than during the day) creates an environment that encourages sleep.

If you need light for reading or relaxing, choose bulbs in the yellow-orange spectrum. "Warmer light supports natural melatonin production," Dr. Troxel notes, "which helps cue your body that it's time to wind down."

Quiet Your Mind

Just as you dim the lights, aim to “turn down” any mental stimulation as well. Transition away from overly engaging activities and choose calming ones like reading, gentle music, or a warm bath. Allow your thoughts to slow naturally rather than forcing sleep. Physical connection (cuddling with your partner or giving each other foot massages) can also be a powerful way to connect at night and improve sleep quality, as physical touch releases the hormone oxytocin, which triggers the relaxation response.

"Sleep isn't something we can control directly," says Dr. Troxel. "But we can create conditions that allow it to happen."

Journal

If your thoughts race as soon as your head hits the pillow, try writing them down. Jotting down tomorrow's to-do list or expressing lingering emotions can help clear mental clutter and reassure your brain that nothing is being forgotten.

This simple practice can be especially helpful for stress- or anxiety-related sleep disruption.

Meditate

Even a short evening meditation can calm the nervous system and prepare both mind and body for rest. Gratitude practices, affirmations, or quiet reflection help create emotional closure to the day.

For couples, Dr. Troxel recommends the "High. Low. Compliment." Technique, where each of you takes turns sharing something you felt good about from your day, something that didn't feel so good, and something you appreciate about your partner. This small act can go a long way toward strengthening your bond and improving your sleep.

"Ending the day with intention rather than stimulation can dramatically change how easily we fall asleep," Dr. Troxel explains.

Stretch

Gentle stretching or restorative yoga helps release physical tension accumulated throughout the day. Keep movements slow and soothing. This isn't about exercise, but about signaling relaxation.

Pairing breath with movement can further enhance the body's readiness for sleep.

Don’t Eat Too Late

Try to avoid heavy meals, excess fluids, caffeine, and alcohol later in the evening (ideally after 8 p.m.). Lighter dinners help your digestive system settle, reducing nighttime discomfort and sleep interruptions.

Create a Consistent Morning Routine

A good night's sleep starts the moment you wake up. A consistent morning alarm, exposure to bright light, and gentle movement help regulate your circadian rhythm, setting you up for sleep roughly 16–17 hours later.

"Your body thrives on rhythm," Dr. Troxel emphasizes. "What you do in the morning directly affects how well you sleep at night."

Consider Sleeping Separately — When Needed

While sharing a bed is often associated with comfort and connection, it isn't always ideal for sleep quality. According to Dr. Troxel, who literally wrote the book on couples and sleep (Sharing the Covers: Every Couple's Guide to Better Sleep), mismatched sleep schedules, movement, snoring, temperature preferences, or light sensitivity can quietly disrupt rest (often without either partner realizing how much it's affecting them).

"Sleep is a biological need, not a relationship test," Dr. Troxel explains. "Prioritizing quality rest (even if that means separate beds or bedrooms) can actually improve mood, patience, and connection during waking hours."

For couples struggling with fragmented sleep, experimenting with sleep arrangements can be a powerful, relationship-supportive step toward better health and well-being. There is no one-size-fits-all sleeping strategy for all couples. The key is to use open and honest communication so you can arrive at the sleeping arrangement that works best for you and your partner.

How Canyon Ranch Can Help 

If consistent, healthy sleep habits still aren't improving your rest, join us at Canyon Ranch Tucson for our immersive sleep retreat featuring Dr. Troxel. This science-backed program explores the critical role sleep plays in longevity, metabolic health, mental resilience, and peak performance. Through expert-led discussions and practical guidance, you’ll gain tools to improve sleep quality, align circadian rhythms, and build sustainable habits that support long-term vitality.