It’s oh so easy to be busy, boring, and tired! But there are simple ways we can change that.
It’s no secret that sleep is essential for our physical and mental health, but it can be hard to get the restful sleep we need. Couples can create a bedtime ritual to help themselves wind down and relax before sleep.
A bedtime ritual is a transformation of the boring nightly routine.
We’re all guilty at one point or another of rushing to bed and scrolling social media for an hour before falling asleep, but let’s toss that old routine to the side and try out something new and exciting. Disconnect from the day’s stressors and reconnect with each other intimately.
Satisfy your Mind, Body, and Soul. Here are 34 bedtime rituals for couples that will help you both de-stress, sleep better, and ultimately make your relationship stronger.
For the Mind: Calming Bedtime Rituals for Couples
1. Listen to a podcast series.
Take turns selecting a podcast series and listen to an episode before sleep.
2. Listen to calming music.
Put on some calming music to create a relaxed atmosphere.
3. Listen to an audiobook.
Listening to an audiobook before bedtime can be a great way for couples to relax and unwind together at the end of the day. Set aside time to listen to as little as a few paragraphs or as much as a whole chapter.
4. Listen to stand-up comedy.
Laughing is an excellent way to reduce stress. A little bit of comedy before bedtime can be an entertaining way to lower anxiety and feel calmer. Just try not to get too riled up!
5. Use essential oils for aromatherapy.
If you have an essential oil diffuser, winding down at night is a great time to use it. Try out a few scents to find your favorite. Chamomile and lavender are commonly known for promoting relaxation before bedtime. Learn about a few other essential oils for bedtime.
6. Read different books in bed quietly.
Quiet reading time is a classic in-bed relaxing activity. It’s the perfect substitute for scrolling social media.
7. Color in a coloring book.
Making art is known for reducing stress. You can find an adult coloring book that excites you and share it with your partner. You can also grab a piece of paper or notebook and color outside the lines–that’s the beauty of art–no rules!
8. Dim the lights in the house 2 hours before bedtime.
Dim lighting helps you feel sleepy. Darken the house 2 hours before you want to fall asleep, and you’ll start to feel more in tune with your bedtime.
9. Drink a non-caffeinated, herbal tea.
Some foods and drinks are known for keeping you up at night. Anything with sugar is typically the culprit. Swap them out for a warm cup of herbal tea to help you wind down at night. Find the best tea that will help you fall asleep.
10. Put on your most comfy, cozy pajamas.
What’s more calming than comfortable pajamas? The act of changing into clothes that you sleep in can change your mindset to prepare for winding down for the day. Bonus points if they’re soft and cozy!
11. Spend time cuddling your pet.
Not all of us have pets, but for those lucky pet families, spending time loving on your dog or cat can be a wonderful way to destress before the day is over.
For the Body: Intimate Bedtime Rituals for Couples
12. Massage each other.
Yes, this is usually reserved for Valentine’s Day, but you don’t have to wait once a year. It can be as elaborate or as low-key as you’d like. You can even make this a simple 5-minute nightly massage to care for each other.
13. Top the night off with a head rub.
The top of our heads don’t often get a lot of love. A simple act of intimacy that you can do with your partner is a head rub, especially in bed, which makes for an ultra-relaxing bedtime ritual.
14. Shower together.
Not only is showering together an intimate activity, but it saves water, saves time, and your partner can help like an extra loofah!
15. Snuggle in bed.
There’s no other explanation needed here…snuggling in bed is the best way to fall asleep.
16. Learn to give Thai yoga massage.
Thai yoga massage combines Thai massage techniques with yoga–it’s an amazing combination that you and your partner can do together. Easily take the class Thai Yoga Massage for Couples and Friends with Yoga International (Free if you sign up for the free trial).
17. Do a breathing exercise together.
Breathwork exercises can help signal your body to relax. It doesn’t take long–concentrate on taking deep, slow breaths–and you’ll feel a difference. There are many different types of breathing exercises you can try practicing together and see what feels good for you.
18. Help each other relax with a partner stretching session.
Having a partner to help gently pull, push, and guide you toward a deeper stretch can feel fantastic. Make use of your couple time by helping each other through a few partner stretches. As with any exercise or stretching session, be mindful of how you’re feeling, and don’t go too intense without warming up.
19. Slow dance in your pajamas.
Dim the lights, put on your favorite slow music, and dance together in your PJs.
20. Read a book aloud together.
Taking turns between being the reader and the listener is a meaningful practice for your relationship in general. You can choose a short story, a book, or even a poem to take turns reading before bed.
21. Spice the night up with a make-out session.
Making out is not just for teenage romance. Spend some time on the couch or in bed having a fun make-out session.
22. Have a deep conversation with the lights off.
With all of the lights off, use conversation as an intimate way to connect in the dark. You can bring up a serious topic on your mind or even chit-chat about nonsense.
For the Soul: Nourishing Bedtime Rituals for Couples
23. Practice gratitude by sharing 3 things you’re grateful for from that day or life in general.
Maintaining a gratitude practice is a simple way to focus on the positive aspects of your everyday life.
24. Show appreciation for each other by sharing something about them that day that made you feel grateful.
Whether it’s making coffee in the morning, putting gas in the car, or feeling loved, it’s important to remind each other of your gratitude.
25. Talk about your goals together.
Everyday life can get busy and our goals can be easily jumbled. Discussing your goals as a couple, as well as each others’ personal goals, has tremendous value in building a strong foundation for healthy growth.
26. Make art in any way that feels relaxing to you.
Art has many forms and you can choose anything that interests you. Fostering your creativity is a nourishing activity.
27. Sing your favorite song.
And no, you don’t have to sing it “well.” Pick a song that you love and can remember most of the lyrics. Perhaps you can choose a duet.
28. Set a time to power down.
This is a time that you can agree to turn off the TV or computer, dim the lights, and set your phone on “do not disturb.”
29. Take 5 minutes to tidy up your bedroom.
A quick pick-up for any clutter around your bedroom can create a relaxing environment in the place where you sleep every night.
30. Pamper each other with a mini-spa treatment.
This could be as small as washing your face and putting on a night cream or hydrating your skin with body lotion. You could also take it up a notch with a foot mask, cucumbers on the eyes, and spa music in the background.
31. Write in a journal: free-write or choose a prompt.
Writing your stream of consciousness for a few minutes is a quick way to clear your mind and touch base with yourself. You could also choose a prompt. You can even do a writing exercise by choosing a prompt and then sharing it.
32. Take a Gentle Yoga or Restorative Yoga class.
Gentle Yoga and Restorative Yoga are both slower options than the typical Vinyasa class. With a more gentle practice, you’ll prepare your body to wind down for the night.
33. Practice Yoga Nidra, a visualization meditation, or any guided sleep meditation
Meditation has amazing benefits, so it’s a great activity to add to your bedtime ritual together.
34. Be present in the moment.
Remember to experience the present moment as it is without any judgment. Every night that you have together is a gift, so don’t forget it!