Let’s Talk Bedtime Rituals (and Why They Matter When You're Chronically Ill)

A Good Night Starts with a Good Ritual

I don’t know about you, but sleep is one of those things that used to feel easy—until chronic illness entered the chat.

Whether it’s pain, fatigue that won’t quit, or just a racing mind that refuses to power down, nighttime can get tricky.

But over the years, I’ve learned that a gentle, consistent bedtime routine makes a huge difference.

Not just in how I sleep, but in how I feel mentally and physically.

So, I wanted to share a few of my favorite bedtime rituals that help me feel calm, cozy, and cared for. They’re simple, but they really help ease the transition into sleep mode.

Here we go:

🌿 Hot bath with Epsom salt – This is my ultimate go-to when my body is aching. I pour in a generous scoop of Epsom salt and add a few drops of lavender essential oil. It helps relax tight muscles and signals to my body that we’re winding down.

💧 Essential oils + diffuser – Speaking of lavender, I always have it going in my diffuser at bedtime. Sometimes I blend it with a little cedarwood or chamomile for extra calming vibes.

🛏️ Linen spray – A light mist of lavender linen spray on my sheets and pillow gives me that spa-like feeling (even if the rest of the room is a mess, let’s be real). It’s such a small thing but feels so luxurious.

🧴 Lotion ritual – After my bath or shower, I take a few minutes to moisturize with a calming lavender-scented lotion. It’s not just about soft skin—it’s about slowing down and caring for my body gently.

🔥 Heated blanket – Especially on flare days, my heated blanket is a lifesaver. I snuggle under it while I read or journal, and it helps with pain and that deep, bone-chilling cold some of us know too well.

📖 Reading a book – I keep a fiction book by my bed and read a chapter or two before sleep. No screens. No doomscrolling. Just something calming to help me unwind.

🌬️ Noise machine – I use a white noise machine to block out distractions and keep the outside world… well, outside. It’s especially helpful when pain or anxiety makes my mind hyper-aware of every little sound.

🛌 Comfy jammies & cool room temp – This one’s simple but powerful. Soft, breathable pajamas + keeping the bedroom cool (around 68°F) helps my body stay comfortable and encourages deeper sleep.

The bottom line? Rituals don’t have to be big or fancy. They’re just gentle reminders that you deserve comfort and care, even on hard days. Especially on hard days.

So tonight, maybe try one or two of these. Light a candle. Take that bath. Read that chapter. And let your body know it’s safe to rest.

Sending love and lavender-scented dreams your way,

Nell Marie

Do you have a favorite bedtime ritual? Let me know!