We all know the myriad benefits of a good night’s sleep—better health, more energy, happier moods, among others—but achieving said good night’s sleep isn’t always straightforward. In our increasingly plugged-in world, it’s getting harder to switch off and relax at night. Here are our 5 favorite ways to unwind before bed—and why they are scientifically proven to help you sleep better.

Try aromatherapy Scents play a powerful role in sleep (and waking). Studies have shown that certain scents, particularly lavender, can help you sleep better by calming the nervous system, lowering blood pressure, heart rate, and skin temperature, in addition to altering your brain waves to feel more relaxed. Lemon or yuzu has also been shown to reduce anxiety and lower the heart rate. Try our Scented Candles, designed to take you from morning to night.

Take a warm shower

Research shows taking a warm bath or shower before bed can help you unwind before bed and fall asleep faster. When you take a warm shower, you’re helping along your body’s natural thermoregulation process, which is linked to your circadian rhythm—your body body heats up while in the shower, and then rapidly cools down once you get out, signaling to your brain that it’s bedtime. Making showers a part of your bedtime ritual is also a great way to relax, decompress, and tune out the distractions of the outside world before you drift off.

Workout earlier in the day

Exercise is a key component to getting great sleep. But for the best night’s sleep, it’s best to avoid strenuous evening workouts (yoga or stretching is okay), particularly right before bed. The boost to your body temperature, along with the increased heart rate and adrenaline from exercise, could interfere with your body’s natural ability to fall asleep. That being said, it’s better to exercise than not, so if morning or afternoon workouts aren’t possible, then stick to your evening routine.

Brew some herbal tea

Herbal teas, like chamomile and valerian root, have been used for centuries to cure ailments from insomnia to anxiety—which makes them the perfect pre-bedtime nightcap. So what is it about these teas that helps you sleep? Chamomile contains an antioxidant called apigenin which binds to specific receptors in your brain that may lower anxiety and encourage sleep. Valerian root may improve your overall sleep quality by increasing levels of a key neurotransmitter.

Skip the screens Not only does staring at your phone, TV, or laptop make it harder to let go of the stresses of everyday life, but the glare of the blue light emitted from these screens can literally overstimulate your brain. Blue light at night wreaks havoc on your brain’s natural sleep-wake cycles, and can make it harder to fall and stay asleep. Try journaling with the Five Minute Journal or Keel’s Simple Diary before bed to help the mind wind down and get all of your thoughts out before dozing off.

Not only does staring at your phone, TV, or laptop make it harder to let go of the stresses of everyday life, but the glare of the blue light emitted from these screens can literally overstimulate your brain. Blue light at night wreaks havoc on your brain’s natural sleep-wake cycles, and can make it harder to fall and stay asleep. Try journaling with the Five Minute Journal or Keel’s Simple Diary before bed to help the mind wind down and get all of your thoughts out before dozing off. 

Creating a pre-bedtime routine that incorporates some or all of these elements is a huge step toward improving the quality (and quantity) of your sleep. Sweet dreams!