🌙 4 Nighttime Rituals That Help Me Actually Sleep (Even After Chaotic Shifts)

🌙 4 Nighttime Rituals That Help Me Actually Sleep (Even After Chaotic Shifts)

BTW, if you're ready to stop living in survival mode and start building a life that actually feels good, grab my free 10 Simple All-Day Mindfulness Practices.

You know the feeling: your body is done but your brain is in full charting-after-midnight mode. You toss, you turn, you scroll, you check the time (again)—and then you wake up feeling even worse the next day.

That was me too—until I started using these four ridiculously simple night rituals. They’re now a non-negotiable part of how I care for my nervous system, especially after long days in scrubs.

Here’s what helps me actually sleep:

1. Ask Yourself: “What Went Well Today?”

This tiny question is a game changer. Most of us are conditioned to scan for everything that went wrong. By ending your day with a win—even a small one—you train your brain to notice the good.

Some nights, all I can muster is: I drank water and didn’t lose my badge. That still counts.

2. Brain Dump + To-Do List for Tomorrow

If you’re staying awake going over tomorrow’s stressors or replaying today’s annoyances, this one's for you.
Write it all down—every “don’t forget,” every “ugh, I need to…”—and then make yourself a deal:
👉 You will handle it tomorrow.
That permission alone helps your body exhale.

3. Try This One Pose: Reclined Bound Angle

This yoga pose is the opposite of how we spend most of our time as healthcare workers—hunched over patients, computer screens, or IV poles.

Instead, this opens your chest and hips, signaling to your nervous system that it’s safe to rest.

• Lay back

• Soles of feet together, knees wide

• Use pillows under your knees if needed

• One hand on your heart, one on your belly

• Eyes closed

Stay here for 5 minutes. Let gravity do the work.

In my $27 Rest & Restore Yoga Course, I walk you through gentle poses like this that are perfect for burned out bodies and bedtime routines.

4. One Minute of Box Breathing

No app. No fancy gear. Just you and your breath.

Here’s how:
🫁 Inhale for 4 counts
⏸ Hold for 4
💨 Exhale for 4
⏸ Hold for 4

Repeat for one minute (or longer if you can). Your parasympathetic nervous system will thank you.

You don’t need more melatonin. You need more intentional rest.

Reading this is one thing, living it is another.
If you're ready for that shift, apply for a 2-week coaching intensive and let’s get your life back—calm, grounded, and actually restorative.