three people triangle pose

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As a thirty-something-year-old woman, more specifically a thirty-something-year-old black woman, I tend to have a hard time fully relaxing before bed. Until a couple of years or so, I thought self-care was just saying a prayer and going to sleep or using your PTO. There are other ways, too!


Sometimes with trying to juggle different hats (Ex: mother, wife, student)we forget to take care of…ourselves. In fact, the best time that I truly engaged in self-care was during my pregnancy and postpartum. It was a challenge to consistently take the same measures because as previously stated I was juggling different hats and putting myself last. I am still guilty of doing this!


It is so important that we take a few minutes to do some form of self-care. Not just in the morning but also at night.



Here are five ways to relax before bed


1. Take a warm, soothing bath ( I usually try to do this once or twice a week)

It can be really tough to do this one. However, I find that if I do this at least twice a week, I sleep really well. Throw in some bath salts or bath bombs and just soak while listening to some soothing jazz or lofi or whatever helps you unwind.

bath tub by the window

Photo by Ofir Eliav from Pexels

2. Turn off the electronics

I know it is not easy to turn off electronics because we want to stay up to date with what is going. However, it is important to put your phone on DND ( “Do Not Disturb” ) and eventually turn the phone off. Honestly, it is easier for me to do the DND but I am working on just turning the phone off. It can be difficult to free your mind when notifications go off constantly.


Photo by Tara Winstead from Pexels

3. Prayer or Meditation

I have been doing this one since I was a little girl. Well, I mean the prayer. Meditation is something I did on and off in college but consistently when I was actively working out. It was hard for me to do since I became really busy. However, once I became pregnant, I was determined to be stress-free; the meditation did wonders for me. Now, I am slowly but surely trying to get back into meditation, day and night!

4. Light yoga

This is something I have done so many times! However, I did not know it was called light yoga. Besides the sun salutation ( see below ), there are other amazing yoga poses you can do which include, hand to foot pose ( Pada hastasana ) and Extended triangle pose ( Utthita Trikonasana ) A good stretch does the body good!


5. Sip a warm beverage

There is nothing like having a warm beverage. This can be a cup of chamomile tea, Horlicks, Milo, or your preferred warm beverage. A nightcap does wonders!


If you were having a hard time relaxing before bed, try one, two, or all of these methods! You will sleep better 🙂


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Have a great day!


Medase! ( Thank you! )









A cup of a warm beverage

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