At the end of a long, tech-filled day, it’s easy to feel mentally exhausted, physically tense, and emotionally drained. Staring at screens all day leaves many of us struggling to truly switch off. That’s why more people are discovering the power of establishing a soothing evening reset. Integrating rituals like ending your day with a peaceful soak in Flewd, known for its calming magnesium-enriched baths, can help signal to your body that it’s time to unwind. The result? Better sleep, reduced stress, and a refreshed start to tomorrow.
Tech Exhaustion: Why It Matters
Before diving into the reset routine, it helps to understand exactly how screens affect us:
- Blue light delays the production of melatonin, the hormone that signals sleep readiness.
- Constant notifications and multitasking overstimulate the brain, making it harder to switch off.
- Prolonged sitting and screen use lead to physical tension—neck, shoulders, wrists.
- Mental fatigue sets in, combining stress, fatigue, and irritability.
Left unchecked, this cycle affects sleep, mood, productivity, and overall health. That’s why tech detox rituals are critical.
Step 1: Set a Digital Curfew (60–90 minutes before bedtime)
A digital curfew is foundational. Here’s how to make it work:
- Choose a consistent time—ideally 1–1.5 hours before bed—to switch off devices.
- Use your device’s Do Not Disturb settings or app blockers to eliminate temptation.
- Finish all screens and notifications for the evening.
- Replace screen time with relaxing, offline rituals.
Benefits include improved sleep onset, reduced blue-light exposure, and psychological separation from the workday.
Step 2: Create a Warm-Bath Ritual
Warm baths do wonders: they ease muscle tension, calm the mind, and trigger the relaxation response. Boost this by adding a magnesium soak.
Magnesium baths aren’t just pleasant—they’re purpose-driven. Magnesium promotes muscle relaxation, stress reduction, and improved sleep. Studies show that soaking in magnesium-rich water could help elevate magnesium levels and induce calmness.
Here’s how to create your bath ritual:
- Run bath water at a warm, cozy temperature (around 37–39 °C).
- Add Flewd magnesium soak—a few generous scoops.
- Set the mood: dim lights, soft music, scented candle.
- Soak for 20–30 minutes, breathe deeply, and let tension dissolve.
- End with calming breathwork once you’re out of the bath.
Step 3: Stretch Mindfully
Image from Unsplash
Post-soak, your muscles are primed for gentle stretching. Focus on areas usually affected by screen use:
- Neck rolls to release cervical tension.
- Shoulder rolls and chest openers to counter stooped posture.
- Wrist stretches to ease repetitive strain.
- Lower back forward fold or gentle twists to decompress the spine.
Spend 5–10 minutes, using slow, controlled motions. Breathe with intention, and let your body fully remit the earlier tech strain.
Step 4: Unplug With a Calming Wind-Down
Image from Unsplash
Now that screens are off and the body is relaxed, fully transition into evening calm:
- Journal for 5 minutes: jot down tomorrow’s tasks or write three things you’re grateful for.
- Read a printed book or magazine—nothing screen-based.
- Practice 4-7-8 breathing: inhale 4 seconds, hold 7, exhale 8—repeat for 2–4 cycles.
- Sip a caffeine-free herbal tea (e.g., chamomile, valerian).
These steps signal to your mind that it’s truly nighttime, helping quiet mental chatter and benefiting sleep quality.
Why This Routine Works
- Blue-light reduction removes screens that suppress melatonin.
- Magnesium baths aid in muscle relaxation and neural calmness.
- Stretching addresses physical tension build-up.
- Offline rituals reinforce the mental shift from “work” to “rest.”
According to the Sleep Foundation, regular evening routines can significantly aid in falling asleep faster and sleeping more deeply.
Troubleshooting & Tips
- Too tired for a long bath? Do shorter (10–15 min) showers with magnesium soak foot soaks.
- No bathtub? Use magnesium bath pods, foot soaks, or apply magnesium-rich lotions.
- Time poor? Shorten each step—e.g., 15-min bath, 5-min stretch, 5-min journaling.
- Too wired? Add calming essential oils (lavender, chamomile) to the bath or diffuser.
- Inconsistent? Tie rituals to time-based triggers (“Right after dinner”) or pair with a cue like lighting a candle.
Real-World Benefits From Small Rituals
- Better Sleep: Users report falling asleep faster and staying asleep longer after a warm soak and stretch.
- Reduced Muscle Soreness: Office workers report less neck/shoulder soreness within weeks.
- Improved Mental Calm: Those with anxiety note clearer, more reflective mental states.
- Greater Consistency: The enjoyable nature of the routine makes it stick far longer than forced habits.
In a world dominated by screens, we owe it to ourselves to press pause each evening. The four-step routine—tech curfew, magnesium soak, mindful stretching, and soothing offline wind-down—creates a powerful reset. It’s simple, doable, and backed by sleep science and muscle research.
What starts tonight: shut down the devices, run that soothing bath and reclaim your well-being one evening at a time.
Next Steps:
- Set a digital curfew starting tonight.
- Gather your magnesium bath soak and winding-down essentials.
- Follow the routine consistently for a week and track your sleep and mood.
- Adjust as needed—your ideal evening ritual is waiting for you.