6 Sleep Tips to Help You Decompress at the End of the Day 

Improve your ability to rest and replenish.  

If you find yourself tossing and turning at night or waking up feeling more tired than when you went to bed, you’re not alone. In our “always-on” culture, restful sleep is often sacrificed in favor of productivity and busyness. However, good sleep is essential for a clear mind, balanced emotions, and overall health.  

Prioritizing simple, intentional habits to help promote better rest may help you decompress after a long day and improve the quality of your sleep. By dedicating time to unwind, you’re giving yourself the gift of true restoration, which is one of the best things you can do for yourself and those you care for. 

How to implement a wind-down routine. 

Maybe you haven’t noticed the little things you naturally do to quiet your mind and relax your body at the end of the day. Or, you may already have some good bedtime habits in place. Whatever the end of your day activities look like, we’ve got you covered!  

In this article, we’ll share a variety of simple rhythms and routines that help support a restful night’s sleep. Choose what resonates with you and give it a try. The key is working backward from your ideal bedtime, ensuring each activity helps you unwind and prepare for sleep.  

There’s something about tea that tells us to slow down. You can’t drink hot tea fast—it naturally invites you to slow down. Sipping a warm cup of decaf tea at the end of the day gives you a chance to unwind, reflect, and may help mentally put to rest any worries you can’t address until tomorrow. Consider jotting down a list of tasks for the next day, allowing you to set them aside and clear your mind. The day ahead will be there waiting for you, but tonight is for rest. 

Aromatherapy is a purposeful practice that may help you slow down by changing the sensory experience of the room. Create a calm environment with comforting, relaxing fragrances that signal to your mind and body that it’s time to unwind. Be sure to choose soothing rather than stimulating scents so you can fully benefit from this tool as part of your end-of-the-day routine.  

Blue light and bedtime don’t mix. The light from screens may keep your mind alert and active, which could make it harder to unwind. During your sleep routine, it’s suggested to unplug from technology an hour before you want to fall asleep. 

Powering down can be challenging, mainly because we often use our devices for entertainment. Watching a TV series or scrolling social media may help you shift your focus away from the worries of the day. While it’s okay to include entertainment in your evening routine, aim to log off well before you plan to get into bed.  

Bonus Tip: Try charging your device in another room instead of by your bedside. This small change may help you fall asleep faster by removing the temptation to reach for your screen if you are restless. Or disturb you by receiving a notification.  

Writing in a gratitude journal at the end of each day helps you release everything swirling in your mind. Many people find it uplifting to list the things they’re thankful for, which is a wonderful way to maintain a positive perspective and appreciate the blessings in life.  

Alternatively, you can use your journal to “brain-dump” any lingering worries, questions, or tasks that might keep you awake at night. You can write these things down before you climb into bed or keep a notepad by your bed if you need to capture your thoughts while you drift off.  

Whether you focus on gratitude or clearing your mind of distractions, this simple practice may effectively calm an anxious brain and ease into a restful night. 

Try to go to bed at the same time every night. This may be challenging, especially if you have a hectic schedule or a busy family life. However, maintaining a consistent bedtime allows your body to recognize when it’s time to relax and prepare for rest. Even if you can only stick to this schedule during the week, it will help establish a routine. On weekends, you may have more of an opportunity to catch up on rest by sleeping in.  

This tip is our very favorite part of the wellness routine winddown. Pull a CapeAble weighted blanket over you for a calming effect. You don’t have to wait until you get into bed, though—it can be just as comforting during other evening activities.  

Try draping a throw-sized CapeAble blanket over you while sipping tea on the sofa or watching your last TV show of the evening.  

Consider using a CapeAble lap pad across your legs while journaling or an embrace wrap over your shoulders during aromatherapy.  

However you decide to enjoy the gentle, deep touch pressure of a CapeAble weighted product, it will help signal to your body and mind that it’s safe to let go of the day’s worries and prepare for a restful night's sleep.  

Your Rest and Wellness Matter 

CapeAble weighted blankets are designed for individual use. If you’re sharing a bed with a partner, make sure you each have your own blanket for the best experience. You can also size your blanket based on your sleep position; for example, side sleepers may prefer a little more coverage than back sleepers.  

The secret to a restful night under a CapeAble weighted blanket lies in our SmartWeight® Technology. With a unique 2-inch square grid, we distribute equal amounts of weight in each pocket, reducing bunching, twisting, and sagging. With the right-sized blanket, the weight will stay in contact with your body throughout the night. 

At CapeAble, we offer different fabric options to meet different needs. We recommend our soft plush fabric for cozying up in the living room, while our lightweight cotton fabric is perfect for sleeping. We even have a medical-grade fabric that’s durable and easy to sanitize, ideal for healthcare settings. 

Can’t decide which weighted blanket is right for you? 

Call us—we’d love to help you find the perfect one! 

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DISCLAIMER: These statements have not been evaluated by the FDA or FTC. This product is not intended to diagnose, treat, cure, or prevent any medical condition.