Science shows that the human brain responds well to repetition and association. Just as a baby is soothed by lullabies and dim light, adults too benefit from calming cues. Some of the most effective bedtime rituals include:

Digital detox (at least 30–60 minutes before bed): Blue light disrupts melatonin production. Replace scrolling with reading.

Warm beverage ritual: Herbal tea (like chamomile or lemon balm) signals the body to shift into relaxation mode.

Body-body connection: Stretching or light yoga calms the nervous system.

Scent and sound cues: Lavender, sandalwood, or binaural beats help the brain associate the environment with calmness.

The key isn’t the ritual itself, but its consistency. The more predictable your pre-sleep behavior, the faster your brain learns: Now it’s time to rest.