Evening Rituals That Work: How to Sleep Better Without Screens

In a world glowing with notifications, it’s no wonder sleep is slipping through our fingers. We scroll to unwind, only to find ourselves more alert, more anxious, and less rested. But good sleep isn’t a mystery. It’s a ritual — and it begins beforeyou close your eyes.

Evening rituals are the gentle cues our body needs to prepare for rest. When practiced consistently, they help regulate our circadian rhythm, reduce stress, and invite more restorative sleep. And no, they don’t require expensive gadgets or sleep trackers. They require intention.

Why Screens Make Sleep Worse

Let’s get the obvious out of the way: blue light from phones, tablets, and TVs disrupts melatonin production — the hormone responsible for making you sleepy. But even beyond blue light, the mental stimulation of scrolling, replying, or consuming fast-paced content keeps your mind wired.

So what can you do instead?

6 Screen-Free Rituals That Actually Help You Sleep

1. Take a Warm Mineral Bath (Seriously)
   Soaking in warm water, especially with Dead Sea mineral salts, can help lower your core body temperature post-bath, signaling your brain that it’s time to sleep. The magnesium also supports nervous system relaxation and muscle recovery. Try a 20-minute soak about 90 minutes before bed.
2. Create a "Sleep-Only" Zone
   Reserve your bed for sleep and intimacy only. No laptops. No doomscrolling. This strengthens your brain's association between bed and rest.
3. Dim the Lights
   Use warm-toned lighting, candles, or salt lamps after sunset to help your body ease into melatonin production.
4. Stretch or Practice Gentle Movement
   Simple floor stretches, yoga, or even a short walk can release physical tension that might keep you tossing and turning.
5. Journal to Clear Your Mind
   Write down thoughts, worries, or gratitude lists to offload mental clutter and emotionally reset.
6. Try Breathwork or Meditation
   Even five minutes of deep breathing activates the parasympathetic nervous system — your body’s "rest and restore" mode. Apps are great, but you don’t need them. Just inhale slowly, hold, exhale slowly. Repeat.

Bonus: Your Bath as a Transition Ritual

One of the most powerful ways to prepare for sleep is to signal to your body: the day is over. A bath helps bridge that gap. It says, "We’re shifting now. We’re letting go."

If you use Marésso salts, let your evening soak be more than physical relief. Let it be a release ritual. One that gently invites the next chapter of your day: deep, uninterrupted rest.

Pour. Soak. Sleep.

The Takeaway

Great sleep doesn’t start in bed. It starts with the choices you make before you get there. Create space for stillness, disconnect from stimulation, and build rituals that invite your body to unwind naturally.

You don’t need melatonin gummies. You need to listen to your body.

Sleep is sacred. Let your evenings reflect that.