I’m a Wellness Coach & Human Who Sometimes Forgets to Sleep
Let Me Be Honest With You…
Right now, as I write this, I’m sitting in the same spot I’ve been in for hours since coming home from work. I opened my laptop to get a few things done, and suddenly—time slipped away. I know I need to sleep soon, but the feeling of “wasted time” and unfinished tasks keeps me stuck in this restless, exhausted limbo.
Sound familiar?
This is what I call the burnout bedtime spiral: the more tired and overwhelmed you feel, the harder it is to slow down and care for yourself properly.
But here’s the truth—I’ve been here before, and I’ve gotten out of it before, too.
This post is both a reminder to myself and a guide for you. When I come back to my mindful wind-down rituals—the ones I practice and coach others through—they work. Every time.
Why Sleep Can’t Be an Afterthought
Sleep isn’t just “rest.” It’s how your nervous system resets. Your mind processes stress, your body repairs cells, and your spirit gets space to breathe. When you’re burned out, the very thing you need—quality sleep—often feels most out of reach.
That’s where mindful rituals come in. They help you transition from stimulation to stillness, from hustle to healing.
My 30-Minute Wind-Down Ritual for Restful Sleep
Here’s what I turn to when I need to feel like myself again.
1. Dim the Noise (10 minutes)
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Close your laptop gently.
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Turn off screens or switch to warm, dim lighting.
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Put on soft instrumental music or white noise.
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Bonus: set your phone to Do Not Disturb and move it away from your bedside.
2. Soothe the Body (10 minutes)
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Do some gentle stretches—child’s pose, forward fold, shoulder rolls.
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Apply magnesium lotion or calming essential oils like lavender or chamomile to pulse points.
3. Read a Book (10 minutes)
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I like to read before bed to help quiet my mind—no electronics allowed except my black-and-white Kindle Paperwhite.
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The Kindle Paperwhite’s e-ink screen mimics real paper, so it’s easy on the eyes and doesn’t emit blue light that disrupts sleep. Plus, it’s lightweight and glare-free, perfect for bedtime reading.
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If reading feels overwhelming, choose something light and comforting—fiction, poetry, or a favorite author.
- Full Disclosure: if for some reason I happen to be exposed to blue light, I wear my Ra Optics glasses.
Why This Works (From a Coach’s Perspective)
This isn’t just fluff—it’s a nervous system strategy. These rituals help shift you from sympathetic (fight/flight) to parasympathetic (rest/digest) mode. You’re telling your body: You’re safe now. You can let go.
They don’t just “help you fall asleep.” They honor your need for peace.
When I Use This (Like Tonight)
As I prepare to close my laptop and start this wind-down tonight, I know exactly what I’m going to do. I’ll dim the lights, move my phone away, stretch a little, and pick up my Kindle to read.
So no, I’m not writing this from some perfect place. I’m right here with you. But I do practice what I preach—and these rituals help me rest deeply when burnout tries to steal my nights.
Try This for 5 Nights
Give this mindful wind-down ritual a try for five nights. You don’t need to be perfect—just start small and notice what changes.
And if journaling is your thing, stay tuned—I’m working on a beautiful journal that will pair perfectly with this ritual, designed to help calm the mind and track your restful progress.
Then come back and share your experience in the comments or on Instagram with #MindfulBrewNights. I can’t wait to hear how you feel.
You deserve sleep that restores, not just knocks you out.
Let’s stop crashing and start resting—on purpose.
Sweet dreams…
-Rita, Certified Wellness Coach, human-in-progress