Remember all the special bedtime rituals you had before you went to sleep when you were little? You would turn off any devices, jump into bed, read a book, journal, draw, take a bath, or talk about the day to your parents. After all of this, you literally slept like a baby. When you laid your head down at night you had wondrous dreams. Then, all of those days came to a screeching halt. In high school and your twenties and you start to throw away your sleep. I remember going straight from school to dance and by the time I got home it was either homework or dinner, and then all the sudden it was 12:00. Sound familiar?

     Let's cut to the chase: We DON'T get enough sleep. Not the light sleep either...the deep, rock solid, dreamy sleep our bodies crave. A crucial staple to our well-being that helps us function day to day. Without our sleep we're walking zombies, showing signs of mood changes, depletion of energy, and those lovely dark circles under our eyes we have come to embrace. Truly, we live in a society where we battle insomnia, abnormal sleeping habits, and the need to not care for ourselves. Hitting 22 years old, I realized my bad habit needed to stop before it caught up to me. I already started to notice inconsistent sleep, and waking up in the middle of the night. When I was a young tween I never thought yoga could be the answer, but as I'm growing with my body and I get older, I realize why it's so crucial that we had those bedtime rituals we had as a child. It settled our minds, bodies, and souls for a peaceful sleep. Which leads me to this question:

How can we ease a rough night of slumber and prepare for smooth sailing ahead?  

Maybe these tips will help you.

We deserve sleep, but it may start with our surroundings. This is where it gets fun!

  • Make your bedroom a sanctuary. Personalize it with blankets, warm earthy tones, fluffy pillows, dimmed lighting, calming scents, or plants.  When I do this, my mind gets excited to be tucked away in my room. It's my little getaway.






Let's get ready to move our way into a relaxing night of sleep. Dim the lights and light some candles.



I love to jump into a hot bath when I find the time.

Put a couple drops of lavender essential oil (therapeutic grade) in your water, or use your favorite bubble bath. Take this time to reflect on your day and listen to what your body needs.



Grab a yummy cup of tea (caffeine free!)

My Favorites:
- Pukka (night time)
- Yogi (Bedtime)
- Traditional Medicinal (Nighty Night)
- 365 Peppermint Tea

A glass of warm water and a slice of lemon works just as well.


I find it therapeutic to release what I feel onto paper. 

Jot down mental notes, quotes, or something that has being nagging at you all day.


End the night with some postures. Roll out the mat or get comfy in bed. Grab a blanket & pillows for support.
(Click the white headings for a picture and description!)



Child's Pose


Cat/Cow Pose

Adho Mukha Svanasana

Downward Facing Dog

Adho Muka Sukasana

Easy Pose With Forward Fold

Supta Matsyendrasana

Reclined Spinal Twist

Viparita Karani

Legs Up The Wall



Do these sequences the way you feel works for the body. Be sure to hold the posture for 4 to 5 breaths, or whatever you feel is necessary. 


I hope this post helps you in some way. We all deserve a good night of rest, so give back to yourself after a long day. Close your eyes & dream.


Thank you for stopping by & all the support.

Always with a humble heart 





Feel free to tell everyone about your favorite night time rituals or your experince with this night time routine.