5-Minute Bedtime Ritual for Deep, Restorative Sleep

By Caitlyn Somerville

My brain used to throw a party the second my head hit the pillow. Not the fun kind of party - more like the kind where your thoughts crash uninvited and refuse to leave.

"Did I lock the door? What if I totally bombed that audition? Why did I say that thing to that customer? Is my shift tomorrow going to be crazy?"

Sound familiar? Yeah, I thought so.

I tried everything. Sleep apps, melatonin, counting sheep, counting backwards from 100. Nothing worked consistently until my grandmother taught me about Iyashi - the art of healing rest.

Now I actually look forward to bedtime instead of dreading the mental circus.

The Iyashi Bedtime Ritual

This is my nightly routine that finally shut up my overactive brain:

Step 1: Set Your Sleep Stage (1 minute)

About an hour before bed, light your Iyashi candle and dim all your lights. I put my Woodland Dream candle on my nightstand because eucalyptus and tea tree are like aromatherapy for your lungs, and rosemary helps your brain actually wind down. No harsh overhead lights allowed.

Step 2: Breathe Out the Day (2 minutes)

Sit on your bed and take the slowest, deepest breaths you can manage. Pro tip: breathe with your mouth slightly open to fully experience those therapeutic scents. Let your shoulders drop. Let your jaw unclench. Give your body permission to get heavy.

Step 3: Body Scan Release (2 minutes)

Starting from your toes, notice where you're holding tension. Don't try to force anything to relax - just notice. "Oh, my shoulders are up by my ears. Interesting." The eucalyptus helps open up your breathing while you do this, which automatically calms your nervous system.

Why This Actually Works

Your brain needs a clear signal that it's time to switch from "alert mode" to "rest mode." Most of us go from scrolling our phones straight to trying to sleep. That's like going from highway driving to parallel parking with no transition.

The combination of dimmed lights, therapeutic scents, and slow breathing tells your nervous system it's safe to power down. After doing this for a few weeks, just the smell of eucalyptus makes me sleepy.

Plus, giving your body this attention helps you notice what you actually need. Sometimes I realize I'm thirsty or too warm or need an extra pillow. Small adjustments, big difference.

Real Talk About Sleep

I'm not going to pretend this turns me into someone who falls asleep in 30 seconds every night. Some nights my brain still wants to solve world problems at midnight. But those nights are way less frequent now.

The ritual works even when my mind is racing because it gives me something to focus on besides my thoughts. Instead of lying there getting frustrated about not sleeping, I have a plan.

On particularly stressful days, I do this ritual twice - once an hour before bed, and again right before I turn off the lights.

Your Perfect Sleep Companion

The Healing Touch collection is designed for these moments when your body and mind need genuine restoration. Woodland Dream combines eucalyptus's therapeutic properties with tea tree's purifying qualities and rosemary's calming effects. It's like having a spa treatment in your bedroom.

Explore the Healing Touch Collection and give yourself the gift of actual rest.

Complete Your Daily Ritual Practice

This bedtime ritual is the perfect end to a day of intentional practices. Get our Japanese Rituals for Daily Harmony guide and discover all 8 pathways to transforming stress into lasting peace.

 

Next week: The weekend morning ritual that helps you slow down and actually enjoy your days off. Because Saturday shouldn't feel like Monday in disguise.

About Caitlyn: Recovering insomniac who finally learned that good sleep is a skill you can practice, not just something that happens to other people. Currently perfecting the art of unwinding after late shifts at Parla.