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30 Ways To Relax After a Long Day at Work
You’ve had a long day. Here’s how Sunmed can help you kick back and enjoy some much-needed quiet time.
Some days take a lot out of you. Whether it was nonstop meetings, a busy family life, or the chaos of juggling everything at once, you need to pause for a while by the time you get home.
This list isn’t just about plopping on the couch (although we fully support that, too). These 30 ideas are for anyone who wants to end their day feeling nourished and not just zoned out.
Why is it important to relax after work?
Winding down after work isn’t just a nice idea. It’s essential for your overall sense of balance and well-being.
We spend our days juggling expectations, responsibilities, and constant noise. Without a clear transition from work mode to rest mode, all that mental clutter can follow us into the evening, making it harder to be present, to sleep well, or to truly enjoy our downtime.
Taking time to unwind helps your nervous system shift gears. It’s your way of telling your body, “The work is done. You can let go now.” Even small rituals, like changing into soft clothes or stepping outside for fresh air, create a signal that the pace has changed.
This gentle transition also protects your energy. If you jump straight from work stress into dinner prep, social obligations, or more screen time, your system never really gets a break. Over time, that builds up. You might feel wired but tired, restless at night, or like your mind just won’t stop spinning.
When you give yourself space to unwind, even just a few minutes, you're restoring your inner balance.
How long should I relax after work?
There’s no one-size-fits-all answer to how long you should relax after work. You probably need more time than you think. Relaxation is a part of work-life balance. You're more likely to feel burnt out if you aren't spending enough time doing things that make you feel happy and fulfilled.
If you can only spare half an hour, make the most of it. If you’ve had an especially draining day, you might need longer. An hour or more of gentle, restorative time helps your nervous system shift into a centered state.
You spend hours pouring your energy into work. Doesn’t it make sense to take some time to pour a little back into yourself? Even small rituals done regularly can help you feel more grounded, present, and like yourself by the end of the day.
1. Set the mood
It may sound almost suspiciously simple, but creating a cozy atmosphere can change everything.
Lighting a candle or pouring your favorite essential oil into a diffuser is about tying your actions to a ritual that means it's time to relax. Setting the tone signals to your brain that the workday is done and now it’s your time.
Calming scents like lavender or sandalwood have aromatherapeutic value. The scents send relaxation messages to the brain, further enhancing the idea of winding down.
2. Take a warm shower or bath
Water has a way of washing the day off, both literally and emotionally. A warm shower or slow soak in the tub can ease your muscles and help you relax. Try adding mineral salts or a few drops of essential oil to turn your bathroom into a mini spa.
Some people like the calming experience of a long, quiet bath. If you plan to soak for a while, bring a book or catch up on an episode of your favorite show on your tablet. Bathtub trays make it easy to bring a drink and a little bit of light entertainment into your relaxation routine.
3. Unwind with CBD
If you're looking for a little extra support to shift out of work mode, consider CBD as part of your evening ritual. Many people find that CBD helps them transition into a more grounded, peaceful state after a busy day.
Whether it's a full spectrum tincture, a CBD gummy, or CBD cream, this plant-based option fits perfectly into any natural wellness routine.
Just make sure to choose a quality product you trust, and go slowly at first to see how your body responds. The key is creating space to tune in, not check out. Sunmed premium CBD products are thoughtfully crafted for a specific purpose. CBD for sleep can be a valuable addition to your nighttime ritual.
4. Go for a walk outside
Even a short walk can help you shake off the workday and reconnect with the present moment. Just breathe, notice the light, and let your mind roam free.
If you appreciate music, a gentle stroll can give you time to listen to your favorite album without interruption. Light movement may even help you feel the music, making the experience more immersive and helping you escape into the soundscape.
5. Try a gentle stretching routine
Sitting all day can leave you feeling worse for wear, exacerbating tension in your neck, shoulders, and hips. Try 10 minutes of soft, intuitive movement.
You can use video instructions and dedicate yourself to a routine designed by an expert, or you can create a routine that feels right for you. As long as it's getting the job done, it doesn't matter if you prefer to take a freestyle approach to stretching.
6. Have a nourishing meal
Sometimes what you really need is to feed yourself with care. Real food doesn't need to be complicated to be nutritionally complete and comforting. Maybe it’s a warm bowl of soup, roasted veggies with herbs, or avocado on toast with fresh heirloom tomatoes.
Meal prepping can help you save time during the week. You probably don't feel like whipping up an elaborate dinner from scratch after you've worked all day. Simple meals, especially things that you can prepare ahead, make it easier to eat nourishing foods on a busy schedule.
7. Choose a soundscape
Soundscapes, whether music, soundtracks, white noise, or atmospheric relaxation tracks, can provide comforting stimulation without overwhelming your senses.
A background soundscape can create a relaxing ambiance or serve as a source of gentle inspiration when you're engaging in a relaxing hobby, like doodling in a coloring book or completing a crossword puzzle.
8. Limit screen time
You don’t have to give up your favorite shows or scrolling habits forever, but it can be good to take a break for a little while. It's nice to know what's going on in the world, but scrolling may stress you out.
If you're in a place where you need peace, avoiding stumbling upon a distressing news article, bad news from a friend or family member, or finding out you're missing out on something fun can keep you in a neutral headspace.
Give yourself a little space to feel what’s actually going on inside. Sometimes quiet is the most healing background of all.
9. Sip herbal tea
Herbal tea is a comforting option for all kinds of stress. A warm mug of chamomile, lemon balm, or tulsi can be a gentle invitation to slow down.
Part of the relaxation of a cup of tea is the ritual of quietly enjoying it. The warmth of the mug in your hands and the fragrant steam are part of the experience. Give yourself plenty of time for leisurely enjoyment.
10. Journal whatever’s on your mind
Journaling doesn’t have to be deep or poetic. There doesn't need to be a moral to the story. Forget about making your journal pretty. Use it as a dumping ground for the things you don't want bouncing around your head all night.
Did a coworker get on your nerves? Did a conversation go poorly? Did you have an embarrassing moment at work? Write it down as eloquently or bluntly as you please and then close your journal. Let the nagging thoughts live between the binding and keep your mind free for things that bring you joy.
11. Do a five-minute meditation
Sit somewhere comfortable, close your eyes, and focus on your breath. Thoughts will come, and you should let them roll past you. Draw your focus back to the breath. Inhale, exhale, and repeat for five minutes.
All you need to do to prepare is find a comfortable, quiet spot. The magic of meditation is so simple that anyone can do it.
12. Get cozy
The moment you swap your work clothes for a worn-in sweatshirt or your favorite sweatpants can feel nearly life-changing.
It's a literal and metaphorical way of leaving your workday behind. Being in your loose and comfy house clothes helps your body recognize there's no reason to be tense. You're away from the observing eyes of your boss and coworkers, and the pressure of deadlines is out of your sight.
13. Make a tomorrow list
A tomorrow list is exactly what it sounds like. It's a list of everything you're going to do tomorrow. If making your tomorrow list is the first thing you do when you get home, you've already set yourself up for an organized morning. There's nothing you can do about it now.
Having your tomorrow list itemized will keep you from ruminating on it while you're at home. You've acknowledged what's on your mind, and you can set it aside for a while.
14. Do something with your hands
Knit. Paint. Bake. Water your plants. Doodle in a notebook. There’s something calming about using your hands without needing to be productive in the same sense that you're productive at work.
Gentle, joyful productivity is an immersive experience. You don't have to stress about the outcome of a leisurely project.
15. Give yourself a reason to laugh
Laughter produces endorphins and encourages the body to naturally release stress. Look up your favorite comedians and watch an old special you haven't seen in a while.
Save a playlist of short clips from movies, shows, comedians, or viral videos that you love. Choose things that hit your funny bone every time. In less than half an hour, you can laugh out most of the tension you're carrying from your day.
16. Connect with someone you trust
Whether it’s your partner, a best friend, or your dog, spend a little time with someone who gets you. Share your thoughts or just sit together in comfortable silence. Human (or pet) connection is one of the most powerful wellness practices.
Some people don't like to open up to others because they worry about stressing out or bringing down the people they care about. You don't necessarily need to talk about what's wrong.
Talking about what's going well can be equally productive. Everyone likes hearing good news, and focusing on the things you're grateful for can make the stressful things seem like much less of a big deal.
17. Do a brain dump before bed
Your mind has a tendency to hold onto tasks, worries, and reminders. Take a few minutes to write down everything floating around in your brain. It may not hit you as soon as you walk through the door and slip off your work shoes. It may come later as you're getting ready for bed.
If you're a last-minute worrier and it keeps you up at night, a bedside brain dump journal can help you get it all out and enjoy the silence of a calm mind while you're drifting off to sleep.
18. Try a soothing breath pattern
When your nervous system is still buzzing from the day, breathwork can bring you back to center. Inhale, count to four, hold, count to four, exhale, count to six. Repeat as needed.
You may only need to do this a few times when you first walk through the door to help you decompress. The best news is that you don't need to wait until you get home to do it.
You can use breath patterns to break up stressful moments throughout the workday. They only take a few moments, and you can do them from your desk or out on the sales floor. They're like an incognito walking meditation that you can use as often as needed.
19. Do nothing
Give yourself permission to rest. Not scrolling, not learning, not fixing anything. Just be. We live in such a productivity oriented world that it can almost feel stressful to give yourself permission to stop.
Hit the pause button and give your mind and body a huge reset. You can take a little nap if you'd like, or you can just bask in the comfortable silence that stems from blocking out all stimulation.
20. Remind yourself it’s okay to rest
This might be the most important one of all. You don’t have to earn your rest by doing everything perfectly. You’re allowed to be tired. You’re allowed to do less. You’re allowed to close the laptop and tend to yourself. Rest isn’t a reward. It’s part of being well.
Check yourself to make sure you don't have a mental block about resting. Sure, "bedrotting" isn't healthy. Giving yourself twenty minutes to relax isn't the same thing. It only becomes a problem when your drive to rest comes from listlessness or feeling under the weather.
If you're a healthy and productive person, resting adequately will only reinforce your health and productivity. It's a crucial part of self care. Reaffirm that with yourself as often as necessary.
21. Listen to an audiobook
Sometimes your brain wants to wander, but not too far. A comforting voice telling a story or talking about something you're curious about can be just the right thing.
Look for slow-paced podcasts, storytelling series, or cozy fiction audiobooks to settle into a different world for a while.
The best part of opting for an audiobook over a physical book is the ability to rest your eyes. Don't worry about turning pages or finding your reading glasses. You can listen to an audiobook with your eyes closed and allow yourself to be transported.
22. Give yourself a face massage
You don’t need fancy tools (though a gua sha or jade roller is nice if you have one) to give yourself a fancy massage. Just your fingertips and a little oil or lotion.
Start at your temples, move along your jaw, your cheekbones, your forehead. You may want to work your massage down your neck. Many people experience tension in their heads, necks, and jaws if they work at a desk all day. Gentle daily massages can help you stay ahead of the strain of the workweek.
23. Watch the sunset
Even just five minutes of watching the sky shift colors can pull you out of your head and back into your senses. It’s a gentle, natural rhythm to sync up with.
Best of all, you're spending some time in nature. It's usually cooler and quieter at dusk, which makes the outdoors a little friendlier during the warmer seasons.
Watching the sunset is the perfect way to get some valuable outside time for people who don't ordinarily consider themselves outdoorsy. You don't have to hike or jog. You just have to sit and enjoy the sky.
24. Tidy one small area
A five-minute cleanliness reset, like fluffing the pillows, wiping your kitchen counter, or folding some towels, can make you feel so much better in your environment. It’s less about cleaning and more about creating a little pocket of peace in your space. Visual calm can invite inner calm.
Some people experience sensory pleasure simply from organizing things. If you find your zen zone dusting your shelves and rearranging your books, that's a bonus. If you find cleanliness to be soothing, make a list of small projects that can bring you peace after work.
25. Fold laundry
Putting on clean pajamas fresh out of the dryer is one of the simplest pleasures in life. Everyone loves the warm, clean, and soft feeling of fluffy pajamas against their skin. If your dryer sheets are lightly fragranced, just smelling your pajamas might elevate your relaxation.
If you find the experience of warm laundry soothing, try washing your linens, bath robes, and towels after work. The tactile sensation can be deeply calming. Move slowly to enjoy the sensory experience for longer.
26. Wrap yourself in a blanket
Think about it — babies feel safe and secure when they're swaddled, and it's a feeling that can stick with you throughout your life. The gentle pressure can feel like a big hug, calming your nervous system and quieting your mind.
Grab your softest blanket, wrap yourself up tightly for a little while. There's also the alternative of using a weighted blanket if you have trouble wrapping yourself up. It provides a similar type of pressure that can be just as calming.
27. Dance
If you feel jittery and pent up, let it out. Many people convert that energy into high-intensity workouts, which can be excellent for your health. If you don't have time to hit the gym or space for an exercise bike, dancing can be just as helpful.
If you find that you love dancing, you can always watch choreography videos online and practice moving like a pro. If you're inexperienced, go freestyle.
If you can steal a few minutes alone, put on some headphones and move. You don't need to worry about being a good dancer behind the privacy of a locked door. Just move your body until your shoulders feel loose and you can notice that the tension has melted away.
28. Revisit good memories
Many people make photo albums and scrapbooks and place them on a shelf. They rarely take them out, and it's a total waste. Your memory books are there for you to enjoy. Don't miss out on the opportunity to bask in the positive nostalgia.
If you don't have photo albums or scrapbooks, consider making some. It's a gentle craft that doesn't require as much technical ability as knitting and oil painting. It can be fun to print out your favorite photos or look at your old ticket stubs from movie dates and concerts.
If you love making memory books, they make incredible gifts. You can keep going all year long and surprise your loved ones for the holidays with a thoughtful, simple, handmade gift that will give them the same nostalgic joy.
29. Cuddle a furry family member
If you have a pet, you already know they’re beneficial to your wellness. Sit with them. Let them curl into your lap. Petting animals can be incredibly grounding.
If you don't have a pet or your lifestyle won't allow you to keep a pet full-time, consider becoming a pet foster parent or a pet sitter. You can become a transitional home for a cat or dog seeking permanent placement.
30. Make a nighttime ritual you look forward to
The best way to adhere to a nighttime ritual is to choose something you know you’ll enjoy doing every night. It doesn’t have to be elaborate. Maybe it’s dimming the lights, wearing cozy socks, sipping a warm drink, and turning on a record.
Maybe it's something very specific to you. If you like to eat a cinnamon roll out on the porch while listening to old jazz standards, that's a perfectly fine nighttime ritual. Anything simple that soothes your soul is the perfect ritual for you.
The bottom line
The world doesn’t always make it easy to slow down, but it's important to command the use of your time.
You deserve to feel good in your own skin at the end of the day. Whether you try one of these ideas or all of them, the real magic is in listening to what you need.
If you need some extra encouragement to wind down, at Sunmed, our carefully curated products are made to help you find peace and balance.
Sources:
Meditation: A simple, fast way to reduce stress | Mayo Clinic
3 breathing exercises to relieve stress | British Heart Foundation