Just as a mindful morning sets the tone for a vibrant day, a peaceful evening paves the way for restorative rest. We often underestimate the impact of our evening routines, but the truth is, how you end your day deeply influences your nervous system, your sleep quality, and even your emotional resilience.
In Part 2 of the Mind-Body Tune-Up series, we’ll explore how to wind down with intention using simple movement, aromatherapy, and gratitude rituals that soothe both body and mind. This isn’t about perfection - it’s about creating a rhythm that works for you and makes rest feel sacred again.
STRETCH YOUR WAY TO STILLNESS
We carry so much in our bodies by nightfall; tight hips from sitting, tense shoulders from stress, and a racing mind that won’t stop. A 5–10-minute stretch routine can help signal your nervous system that it’s safe to relax.
Here’s a simple sequence you can do before bed, on a mat (or even in bed):
Child’s Pose: Kneel with your toes together and knees apart, then fold forward, arms stretched out or by your sides.
Benefits: Gently stretches the lower back and hips; calms the mind and reduces fatigue.
Seated Forward Fold: Sit with legs extended, hinge at the hips, and reach toward your feet. Use a pillow or blanket under knees if needed.
Benefits: Releases tension in the spine and hamstrings; encourages introspection and stillness.
Supine Twist: Lying on your back, draw one knee across your body and gaze in the opposite direction. Hold each side for 30–60 seconds.
Benefits: Relieves back tension and aids digestion—great after dinner!
Legs-Up-the-Wall: Lie on your back and rest your legs vertically against a wall.
Benefits: Supports circulation, reduces swelling, and calms the nervous system.
Pair these poses with slow breathing and diffuse calming oils like
Lavender or
Serenity to amplify the benefits.
SLEEP SMARTER
If sleep has been elusive,
doTERRA's Serenity Sleep System offers a natural, effective way to support healthy rest patterns. This trio is a game-changer for winding down both mind and body.
Serenity Restful Blend (Essential Oil): This calming blend of Lavender, Cedarwood, Ho Wood, Ylang Ylang, and more is formulated to create a serene environment.
How to use it: Diffuse 30 minutes before bed or apply to your wrists, chest, or pillow. My personal choice is to apply 1 drop to the bottom of a big toe (in reflexology, the big toe is associated to the brain) and rub my toes together. This shuts the wheels off in my head, allowing me to fall asleep quickly.
Benefits: Eases anxious feelings and supports restful sleep by calming the nervous system.
Serenity Restful Complex Softgels: These pre-bedtime capsules contain plant-based ingredients like Lavender essential oil and L-Theanine and tart cherry.
How to use it: Take 1-2 softgels 30 minutes before bed.
Benefits: Helps reduce stress and anxiety, supports staying asleep longer, and promotes a restful sleep cycle.
Serenity Stick + Valerian (Roll-On): This convenient roll-on is perfect for on-the-go calm or adding a last-minute layer of relaxation before bed.
How to use it: Apply to temples, neck, or the bottoms of feet just before snuggling under the covers.
Benefits: A fast, mess-free way to ease tension and create a bedtime ritual wherever you are.
Together, this system addresses sleep from all angles: emotional, chemical, and sensory. And most importantly, it’s safe, non-habit-forming, and deeply effective.
GRATITUDE TO SEAL THE DAY
Your mindset before sleep has a huge impact on how you rest and how you wake. Practicing gratitude in the evening isn't just a “feel-good” practice - it’s an action backed by neuroscience.
Why Gratitude Works
Research from around the globe shows that gratitude:
💤Improves sleep quality and duration
⬇️Lowers cortisol levels (your stress hormone)
⬆️Increases positive emotions and decreases depressive symptoms
💪Strengthens immune function
When you reflect on the good (no matter how small) you create space for peace and emotional balance.
Starting a Simple Gratitude Practice
You don’t need an elaborate journaling system. Keep it easy.
Choose a method:
Pick a consistent time:
Just before lights out or after your stretch routine.
Write down 1-3 things you’re grateful for:
They can be as simple as “a delicious dinner,” “a kind word from a friend,” or “the sound of rain.”
Use prompts to go deeper (1–2x a week):
What challenge today taught me something new?
What beauty did I notice today?
Who made my life better today, and how?
Over time, this daily reflection trains your brain to seek the good. And the more you do it, the more your outlook and sleep improves.
EVENING DIFFUSER BLEND IDEAS
Set the tone for sleep with these soothing diffuser combos:
😴Dreamy Calm
3 drops Serenity + 2 drops Vetiver
☯️Rest & Release
2 drops each: Roman Chamomile & Lavender + 1 drop Frankincense
🧡Grateful Heart
3 drops Cedarwood, 2 drops Bergamot + 1 drop Wild Orange
Use during journaling, meditation, or while getting ready for bed.
Ready to make sleep your superpower? Try adding one evening stretch and a dose of Serenity into your wind-down tonight. Share your gratitude prompt or favorite bedtime blend and tag @WellnessSpoiled on Insta or FB to inspire others in our self-care circle.
Together,
Morning Momentum + Evening Unwind = a daily Mind-Body Tune-Up that keeps you balanced, energized, and emotionally resilient.
xoDanette
Need help getting started with the doTERRA Serenity Sleep System or creating your custom diffuser blends?
Get started right here or
reach out, I’d love to help you personalize your wellness rhythm.