Relaxation Rituals

A collection of simple practices that support relaxation through a calm mind, body, and space. At RANI we believe that you can do anything but you can't do everything, so we encourage you to prioritize only the rituals that resonate and work best for you. Even just the act of having a ritual can help our mind create powerful associations that can improve our ability to relax and the quality of our rest.

  • Mind

    Rest and relaxation starts with a calm mind. Luckily there are several rituals that we can practice for peace of mind to help us get a good night's rest.

  • Body

    Sleep gives our body a chance to reset and restore, so we want to ensure that we engage in rituals that support and optimize it's restoration.

  • Space

    The physical space that we rest and wind down in directly impacts our sleep quality. The goal is to keep our spaces dark, cool, quiet, and calm.


Create a wind down playlist with calming sounds and songs that make you feel peaceful.

Reduce stimulation by limiting screen time at least thirty minutes before bed.

Write down any thoughts or worries to help reduce sleep onset latency (the time it takes to fall asleep).

Read a book or story that brings you joy and distracts your mind from any negative thoughts.


When possible, try to stop your caffeine intake 10-12 hours before you intend on sleeping.

Take a warm bath or shower to cool your body's internal temperature (we know it sounds counterintuitive but it's true).

Complete gentle stretches to improve blood flow and release muscle tension.

Engage in self or assisted massage techniques to help reduce pain and tension.

Focus on deep controlled breathing to improve heart rate variability.


Tidy your space as part of your wind down routine to create a sense of order and peace.

Reduce strong overhead lights and use dim lamps and candles in the evening to support melatonin production.

Engage in simple aromatherapy with naturally calming scents like lavender, jasmine, and chamomile.

Pay attention to the temperature of your space, a cool environment improves sleep quality.