The Art of Unwinding

Transitioning from wakefulness to sleep doesn’t happen in an instant. The brain needs signals from the environment to understand that it’s time to unwind. In this article, you’ll find our best tips for evening relaxation and preparing for a good night’s sleep.

Here you can see all our weighted duvets.

Historically, darkness and the drop in temperature that came with the evening were two loyal helpers in this process. In response to these external cues, we wound down our active pursuits and shifted to more passive activities. This allowed the brain – and the rest of the body – to adapt and prepare for sleep. As a result, we became tired and relaxed, perfectly ready to fall asleep when we went to bed.

Today, our lifestyles, stable indoor temperatures, and constant lighting have drastically changed these conditions.

It is now much harder for the brain to recognise when it’s time to generate sleep signals. As a result, when we lie down at night, it can sometimes take a long time for both mind and body to switch into rest mode. This affects not only how long it takes to fall asleep, but also the quality of sleep itself and increases the risk of waking up during the night and struggling to fall back asleep.

Mindset

If you don’t start to unwind in the evening, none of the other tips will have the same effect. A good idea is to set an alarm for 1–2 hours before bedtime as a reminder to start slowing down for the day. Remember, it’s not the time to solve problems or initiate new, stimulating thoughts.

Almost regardless of the issue, you’re better off letting it wait until the morning. The expression "sleep on it" exists in almost every language for a reason. Let go of activating thoughts, allow your mind to relax, and trust that sleep will help you process problems far better than you can late at night while lying awake.

Environment

Make sure your surroundings are as dark as possible during the last two hours before bedtime. Use candles and avoid bright or blue light, which often comes from LED lamps. Try to avoid screens from phones, tablets, computers, and TVs as much as you can.

If you still use these devices, it’s a good idea to reduce the brightness. Most phones today have built-in settings that automatically lower screen brightness a few hours before bedtime – make sure to activate these features.

It also helps to stay in a calm and tidy environment to minimise distractions. A peaceful external environment supports a peaceful inner state.

Activity

Ask yourself what helps you unwind, and you’ll likely find your own answers. Perhaps taking a warm bath or listening to an audiobook or calming music works for you. Maybe simply gazing out of the window or doing some gentle stretching helps you relax.

Meditation and relaxation exercises are also excellent options.

If you’re keen to try but don’t know where to start, lie down, close your eyes, and simply pay attention to your breathing and all the sensory impressions that arise. Begin by focusing on what you hear for a few minutes. Then, take the time to feel your body, part by part, from head to toe. Do as many rounds as you like. When you’re ready, shift your full attention to your breathing without trying to control it. Notice the movements of your chest and abdomen. With every exhale, let go of the day a little more, and with each inhale, allow calmness to spread through your body.

Sleep Aids

There’s no shame in using available sleep aids. A cup of chamomile, rooibos, or another calming, caffeine-free tea can help you unwind. Just be careful not to drink too much close to bedtime, as it could lead to nighttime bathroom visits that disturb your sleep.

Calming essential oils or scented candles with lavender or other soothing scents can also be helpful.

Lying on an acupressure mat for 20–30 minutes can feel refreshing to some, while others find it deeply relaxing – learn how it affects you.

Last but not least, we have the weighted duvet, which works just as well on the sofa as it does in bed. Gentle weight against the body triggers the release of calming chemicals that help you wind down.

Text: Filip Anderssonn