Digital Sunset
Turn off all screens 60 minutes before bed to let your brain produce melatonin naturally
Bedtime Routine60 minutes before bed
Bedtime Routine
Gentle Face & Hand Washing Ritual
Wash your face and hands with cool water to symbolically wash away the day
3-5 minutes
This simple but powerful ritual involves mindfully washing your face and hands with cool water as the final act before getting into bed. The cool water, sensory focus, and symbolic cleansing help create a clear boundary between wakefulness and sleep.
How To Do It
- 1
After brushing your teeth, turn on cool (not cold) water at the sink.
- 2
Cup your hands and splash your face 3-5 times, feeling the coolness and freshness.
- 3
Gently massage your face, temples, and behind your ears with wet hands.
- 4
Wash your hands thoroughly, noticing the sensation of water on your skin.
- 5
Pat your face and hands dry with a soft towel.
- 6
As you dry off, imagine washing away stress, worry, and the busyness of the day.
The Science Behind It
Cool water on the face activates the mammalian dive reflex, which slows heart rate and promotes calmness. The temperature drop also signals to the brain that it's nighttime. The ritual itself serves as a consistent sleep cue, and the mindful sensory focus interrupts rumination.
Tips
Use unscented or lightly lavender-scented soap for a calming effect.
Make this the absolute last thing you do before getting into bed for maximum association.
If you wear makeup, do your full cleansing routine earlier — this is a quick symbolic wash.
Combine with a brief look in the mirror and a kind thought toward yourself.
Best For
Evening wind-downFalling asleepStress relief