I used to brush my teeth while scrolling through my phone.
Brush. Scroll. Floss. Scroll. Lights off.
And then I'd climb into bed with my brain still running through everything that happened that day—and everything I needed to do tomorrow.
Then I'd wonder why I couldn't fall asleep.
Sound familiar?
What finally helped wasn't another complicated sleep hack or a meditation app.
It was changing what I did during the last 15 minutes of my day.
I started creating a simple bedtime routine that felt completely different from the rest of my day. Softer. Slower. More intentional.
And one of the easiest ways I did that was by incorporating calming aromas into my evening routine.
Why a Consistent Bedtime Routine Matters
Your brain and body respond to patterns.
When you repeat the same relaxing activities before bed, those familiar cues can become associated with winding down and getting ready for sleep.
That doesn't mean you need an elaborate nighttime ritual.
You don't need a meditation cushion.
You don't need an hour of uninterrupted quiet.
You simply need a few minutes that look and feel different from your workday.
For me, scent became one of those cues.
Our sense of smell has strong connections with areas of the brain involved in emotion and memory, which is one reason a familiar aroma can immediately remind you of a person, place, or experience.
That's what makes essential oils such an easy addition to a bedtime routine.
Today's Tip: Give Yourself Five Minutes to Wind Down
Here's my challenge:
Give yourself five intentional minutes before bed.
Put your phone away.
Turn down the lights.
Take a few slow breaths.
Choose a grounding aroma.
And give yourself permission to be finished with the day.
You don't have to "do" anything perfectly.
The goal is simply to create a transition between busy mode and bedtime.
Start With Frankincense Essential Oil
Frankincense has been treasured for centuries and has a long history of use in spiritual and contemplative practices.
One of my favorite ways to incorporate it into my evening routine is incredibly simple.
I put a drop into my moisturizer in the palm of my hand and massage it into my skin as part of my nighttime skincare routine.
Suddenly, brushing my teeth and washing my face aren't just chores I'm trying to hurry through.
They're part of my transition into the evening.
Frankincense also makes a beautiful addition to a nighttime skincare routine, helping support the appearance of healthy, radiant-looking skin.
Create a Calming Bedroom Atmosphere With Inspirationâ„¢
About an hour before bed, I like to diffuse Inspirationâ„¢ Essential Oil Blend in the bedroom.
It's a beautiful blend featuring aromatic oils including:
- Cedarwood
- Black Spruce
- Royal Hawaiian Sandalwood
- Frankincense
- Other pure essential oils
The warm, woodsy aroma creates an atmosphere that feels peaceful and intentional.
It's exactly the kind of scent I want surrounding me when the day is winding down.
You Don't Have to Meditate to Create a Mindful Evening
Here's something I love about this approach:
You don't have to become a meditator.
You don't have to sit cross-legged for 30 minutes.
You don't need an app telling you when to breathe.
You can simply slow down.
Maybe your five minutes looks like:
- Washing your face slowly instead of rushing.
- Applying your favorite moisturizer.
- Diffusing a grounding essential oil blend.
- Taking five deep breaths.
- Reading a few pages of a book.
- Praying.
- Talking with your spouse.
- Simply sitting quietly.
The point isn't the activity.
The point is the transition.
Make Your Bedtime Routine Predictable
If you want your evening routine to become a habit, keep it simple enough that you'll actually repeat it.
Try doing the same few things in the same order each night.
For example:
Phone down → bathroom routine → skincare → essential oil aroma → lights low → bed.
After enough repetition, those cues can become a familiar signal that the day is coming to an end.
And that's exactly what I was missing.
I wasn't necessarily missing another sleep product.
I was missing a pause.
The Bottom Line
Your bedtime routine doesn't need to be complicated.
Sometimes the most effective change is simply deciding that the final few minutes of your day deserve to be different from the rest of it.
Turn down the lights.
Put away the phone.
Choose a calming aroma.
Take a breath.
Let the day be done.
And then climb into bed knowing you've actually given yourself a chance to wind down.
What Does Your Real Wind-Down Look Like?
Do you read?
Pray?
Take a bath?
Scroll your phone until midnight? 😂
I'd love to hear what actually helps you transition from a busy day to a restful night.
Share your nighttime routine in the comments!
Here's to slower evenings, calmer nights, and waking up ready for a brand-new day. 🌙
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