How to Build an Evening Routine That Supports Sleep and Reduces Anxiety
If you struggle to fall asleep, stay asleep, or wake up feeling like you didn’t sleep at all, you’re not alone. For many people, poor sleep and anxiety go hand in hand and the solution isn’t just “go to bed earlier.”
The key to better rest? Supporting your nervous system with a consistent, calming evening routine.
In this post, I’m sharing three steps to build an anxiety-reducing nighttime routine that actually works. You’ll learn how to reset your circadian rhythm, calm a racing mind, and create a sustainable ritual that helps you feel calm before bed and energized in the morning.
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Step 1: Reset Your Circadian Rhythm with Sunlight
Your circadian rhythm is your internal body clock—it governs your sleep-wake cycle and heavily influences how tired or alert you feel. One of the most powerful ways to regulate it is with natural light exposure.
Morning Light
Open your blinds as soon as you wake up
Step outside for 5–10 minutes, even just to drink your morning tea
Bonus points for getting light before checking your phone
Evening Light
Take a short walk around sunset if you can
Dim indoor lights - switch to lamps, candles, or salt lamps to help your brain wind down
Reduce harsh overhead lighting in the hours leading up to bed
If you work indoors or stare at screens all day, your brain might not be getting the signal that it’s time to wind down. These simple cues help train your body to feel tired when it’s time and more alert in the morning.
Step 2: Ditch the Scroll
Scrolling before bed might feel like winding down, but your nervous system sees it differently. Blue light from screens suppresses melatonin, your natural sleep hormone—and the content overload (texts, news, TikToks) keeps your brain wired.
Swap the Scroll For:
Charging your phone in another room
Setting app limits or screen time wind-downs
Tactile, calming activities like:
Reading a physical book (fiction is best!)
Journaling
Knitting, puzzles, or gentle stretching
I used to scroll until my eyeballs wanted to fall out, telling myself I was relaxing. Now, I swap screen time for reading or calming music and I fall asleep so much faster. Your phone will still be there tomorrow. Your nervous system deserves a break tonight.
Step 3: Calm Your Body with Herbs, Tea, and Supplements
Even with reduced screen time and proper light, some of us still need a little extra help shifting out of “go mode.” That’s where targeted support can be powerful.
My Favorite Nervous System Supports for Sleep:
Magnesium glycinate – helps relax muscles and calm the nervous system
L-theanine – promotes relaxation without drowsiness
Glycine – supports deep sleep and helps lower body temperature
Passionflower – a gentle herbal ally for calming the mind
I usually take these 30–60 minutes before bed. You can use capsule or powder forms, whatever you’ll be most consistent with. I love a nighttime tea and will break open the capsules to add to my tea for a warm evening beverage.
A note about Melatonin
While melatonin can be helpful for jet lag or time zone shifts, I don’t recommend it for long-term use. Many supplements are overdosed, and regular use can interfere with your body’s natural melatonin production.
Create a Soothing Tea Ritual
One of my favorite ways to wind down is with a warm cup of herbal tea. It’s soothing, sensory, and gently signals your body that the day is ending.
From Mind Body Herbals, I reach for:
Earth Blend if I’m feeling anxious and overstimulated
Water Blend if I’m emotionally drained or just need comfort
Sipping something warm is grounding on its own, but when you layer in calming herbs like lemon balm, chamomile, or passionflower, it becomes nervous system magic.
Want to learn more about how herbs support your mood, sleep, and energy? Download my free Mind Body Toolkit for Anxiety for my go-to natural medicine tools for regulation.
The “Pick 3” Method: Make It Sustainable
Consistency is key when it comes to sleep. That’s why I recommend the Pick 3 Method: choose three calming activities you do in the same order every night. Think of it like your adult version of bath-book-bed.
Examples of a Pick 3:
Plug in your phone outside the bedroom at 9:30 p.m.
Skincare ritual with slow, intentional touch
Reading cozy fiction in bed (always fiction, not nonfiction or thrillers that get your brain spinning)
It doesn’t have to be perfect, consistency takes time to build. The goal is to create a familiar rhythm your body starts to recognize. Over time, these cues signal safety and rest.
Need ideas for what to include in your nightly ritual? Book a free 1:1 discovery call to get personalized support for your routine.
You’re Not a Bad Sleeper
I used to think insomnia was just a personality trait. That I was a “bad sleeper,” wired to be creative at night, and doomed to rely on caffeine forever. But once I started regulating my nervous system and creating a consistent routine - everything changed.
You’re not broken. You just need rhythm.
Start with the basics:
Get sunlight in the morning
Ditch the phone before bed
Support your body with herbs and supplements
Pick 3 calming habits you can repeat each night
This is the foundation of sustainable sleep and it’s one of the most powerful ways to heal anxiety from the inside out.
Want more tools like this?
Download the free Lab Testing Guide for Mental Health to learn what’s happening beneath the surface or grab the full Mind Body Toolkit for Anxiety to get started with regulating your nervous system naturally.
Prefer to listen?
Watch the full breakdown on my YouTube channel, or follow me on Instagram and TikTok for more nervous system tips.
🫖 Looking for a tea to add to your bedtime ritual?
Explore all our blends at Mind Body Herbals