Can't switch off at night? A simple wind-down routine for better sleep

If you lie down exhausted but your mind won’t switch off, you’re not alone — stress keeps the body in a low-level “on” state long after the day ends. A short, consistent wind-down routine signals to your body that it’s safe to let go. Try this for the last 20 minutes before bed.

1. Dim everything and put the phone down

• Lower the lights an hour before bed if you can; bright screens tell your brain it’s still daytime.
• Set the phone aside — even leaving it in another room helps more than you’d think.

2. Slow your breathing

• Breathe in gently for a count of four, then out for a count of six. The longer out-breath is the part that calms your nervous system.
• Do this for two or three minutes, letting each out-breath soften your shoulders.

3. Release the obvious tension

• Roll your shoulders back and let them drop.
• Gently massage the base of your skull and your temples for a minute (the same spots that hold a stressful day).
• Unclench your jaw and let your teeth part.

4. Warm and calm the room

• A warm shower beforehand, and a calming scent like lavender, both nudge the body toward sleep.

Make it a habit

• The routine works best when it’s the same each night — your body learns the cue.

Sometimes the tension of a stressful stretch needs a proper reset that’s hard to give yourself. A relaxation massage — in the calm of your own home in Dubai — slows everything down and helps you sleep better for days after.