My Evening Ritual to Wind Down, Let Go, and Sleep Deeply

By Clementine Boshevski, Founder of Salt Lab

Evenings used to feel like catch-up mode for me - answering messages, squeezing in tasks, cleaning the kitchen while mentally preparing for the next day. But behind all the busyness, my nervous system was still wired. I’d finally get into bed, but my mind was going everywhere.

Sound familiar?

What I’ve learned is that true rest starts before your head hits the pillow. It starts with how you wind down.

This evening ritual has changed a lot for me - my energy, my sleep, my capacity to show up fully the next day. It’s not about doing more. It’s about doing less, with intention.

This is the ritual I come back to again and again. Feel free to borrow it, tweak it, or make it yours.

1. Phone Off (1 Hour Before Sleep)

I set a hard boundary here: my phone goes off one hour before bed - no scrolling, no emails, no stimulation.

I put it in another room (a physical distance helps break the habit). This simple step gives my brain the signal: It’s safe to switch off now.

2. No Eating (1 Hour Before Sleep)

Our bodies need time to wind down too - not just digest food. So I avoid eating within that last hour, letting my system prepare for repair, not digestion.

Instead, I’ll make a calming tea or just sit and reflect. Trust me, your sleep quality will thank you.

3. Journal to Empty Your Mind

This is where I clear space - mentally and emotionally.

I grab my journal and ask:

• What’s still lingering in my head or heart?

• What felt hard today?

• What do I need to release so I don’t carry it into tomorrow?

Sometimes a limiting belief will surface. A common one for me is:

“I didn’t do enough today.”

When I notice that, I pause - and I use the same method I use in my morning routine to anchor in a new truth:

Reframe It:

“I did what I could with the energy I had - and that is enough.”

Anchor It In (3 Steps):

Find 3 pieces of evidence it’s already true:

• I made time to connect with my kids.

• I took care of something I’d been putting off.

• I prioritised rest instead of pushing through - and that’s growth. This process is like emotional hygiene. It clears the clutter before sleep (I do this process all throughout the day, multiple times a day - It is a game changer)

4. Spray Salt Lab Magnesium Oil

This is my physical anchor - my body’s cue that it’s time to wind down.

I spray Salt Lab Magnesium Oil on my stomach, and feet and take a few slow breaths. Magnesium is known to calm the nervous system, ease muscle tension, and support deeper sleep. But for me, it’s also a ritual. A moment of care.

This step feels like a letting go.

5. Meditate or Breathe

To finish, I’ll either pop on a guided meditation (I love Insight Timer) or do a simple breathwork practice:

• Inhale for 4

• Exhale for 6

• Repeat for 2–5 minutes

If my mind wanders (it always does), I come back to my breath or place a hand on my chest. It doesn’t need to be perfect - it just needs to be present.

Why This Ritual Matters

Did you know?

During sleep, your brain washes itself - clearing out toxins, storing memories, and processing emotional experiences. Without deep sleep, the body can’t fully repair, reset, or integrate what you asked it to do the day before.

It’s not just about rest—it’s about restoration.

(This is why your evening ritual matters.)

This winddown isn’t about doing it all. It’s about doing what works for you, consistently.

Try this for one week. See how it changes not just how you sleep - but how you feel the next day.

Because you deserve to rest well - not just collapse.

With love,

Clementine x

Founder, Salt Lab