Sleep is extremely important for too many reasons to list here, and the journey to a great night starts before you lie down. During sleep, the body gets the chance to recover and recharge, both mentally and physically. Sleeping better ensures that the body has time to process all the stimuli and emotions of the day, so that the next morning you can start the day fresh, energetic, and alert. A fixed evening routine can therefore be beneficial for ending your day with a calm mindset and getting into bed without a whirlwind of thoughts. Since a routine is very personal, we have put together a step-by-step guide that helps you to end your evening in peace. Give them all a try and handpick the tips that work for you. Unwind, and reset your mind, body and soul in 3.. 2.. 1..
Set the right mood
To get your system into ‘sleepy-mode’, start with setting the right mood. Not only by kicking off your shoes, but by transforming your bedroom into a peaceful cocoon. A quick and super effective fix is to dim the lights and light some scented candles.
Next, put on a relaxing playlist, the genre isn’t important, so long as the music relaxes you. Our bodies consist of more than 70% water and vibrations affect us physiologically. So let some calming tunes bring your energy level down. If you’re into jazzy sounds, you should definitely give our carefully selected ‘Unwind & Relax’ playlist a try. Close your eyes, listen to the music and let it distract you from your worries and calm you down. Other types of audio can be good for sleep too, like ambient sounds and white or pink noise. Nature is full of pink noise, like steady rain, a heartbeat, or waves. Pink noise has been shown to improve sleep quality, while white noise may help you fall asleep faster by masking other sounds (think of a whirring fan or a humming air conditioner). You can find playlists for different types of white noise and pink noise on Spotify.
Despite what you may think, your favourite Netflix show does not help you relax, nor does scrolling on Instagram. Electronic devices, including computers, televisions, smartphones and tablets, all emit strong blue light. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain suppresses melatonin production and tries its best to stay awake. And that’s the opposite of what we are trying to achieve here! Don’t play tricks on your brain. Say goodnight to your electronics at least 1.5 hours before you go to bed. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won’t be as disruptive.
Is your bedroom bathing in candlelight, have you banned your devices to the living room and is a peaceful track stroking your ears? Then you’re totally ready to try the next tips and tricks.
This one is very easy to incorporate into your routine, since you only need yourself, a set of earphones and your bed. If you have tried to read a book until your eyes close, but you are still studying the ceiling at 1AM, try this relaxing sleep meditation.
This guided practice will help you to let go of the day, to wind down and to prepare yourself for a good night of sleep. This meditation is the perfect addition to your bedtime routine, since you get the most out of it lying down, with your eyes closed. Let your body sink in a state of pure relaxation, and if you need any support under the knees or the head, make sure to get a blanket or pillow. Feel your body temperature and heartrate will naturally come down during this practice. Extra tip: make sure you are warm enough and stay warm with a pair of socks or extra blankets.
Make a soothing Masala Chai Ice Latte
Instead of your good old cup of tea before you dive under the covers, try this soothing Masala Chai Ice Latte. Sébastien Le Fouler, bartender at restaurant Rouhi in House of Rituals created this drink for those who want to sleep like a baby.
Masala Chai is more than just a tea. It’s an Ayurvedic-rooted tradition and a spice-enriched drink made to bring you joy. This version is served cold to cool you down on a hot night, but you can also drink it hot by warming up the milk. It’s totally up to you. Masala Chai Ice Latte is the perfect drink to wind down after a busy day. So, relax, and enjoy your cup of soothing goodness.
Recipe for 2 drinks
- 1 clove
- 2-3 slices of fresh ginger (or 1 tsp of ginger powder)
- 2 black pepper seeds
- 1 cinnamon stick
- ½ tsp cardamom
- 2 tbsp of black tea
- 40 cl of water
- 20 cl of milk
- 2-3 tsp of brown sugar
- Muddle all spices (ginger, black pepper, cinnamon, cardamom) together and infuse them in hot water for 10 minutes
- Add the black tea and infuse 5 more minutes.
- Strain it all and let the liquid cool down.
- Add your liquid, cold milk and sugar to a blender and mix it all together.
- Serve with some cinnamon powder on top.
Start with journaling
Now that you have a relaxing drink on your bedside table, take a moment to look back on your day: what went well today, what surprised you and what are you grateful for? Write everything down that comes to mind, it doesn’t matter if some notes may seem irrelevant, just put it on paper. Oh, and don’t forget to reflect on the things that perhaps didn't go so well and how you can do things differently next time. It gives you peace of mind, an overview and it is very instructive. In addition, you will feel very grateful and happy if you consciously go through the fine moments of the day.
And believe it or not, expressive writing can strengthen your immunity and decrease your risk of illness. Those who journal boost their immune system, improve liver and lung function and reduce symptoms of asthma and rheumatoid arthritis. It can even make physical wounds heal faster. A study from 2013 found that 76% of adults who spent 20 minutes writing about their thoughts and feelings for three consecutive days two weeks before a medically necessary biopsy were fully healed 11 days later. 58% of the control group that didn’t put their inner whirlwind of thoughts on paper did not recover as quickly. The study concluded that even one hour of writing about distressing events helped participants actually reduce distress.
To get back to the actual theme of this article (creating an evening routine to sleep better), you can use journaling to make functional lists. Since you already have pen and paper in your hands, it can be nice to make a short schedule, so you know exactly what to expect tomorrow. Write down not only your work tasks, but also things like visiting your mum, shopping or calling a friend, so that you get a clear overview. Knowing what the next day will bring gives you a peaceful mind so you can sleep easy, and a stress-free morning.
So, the next time you fall behind on a Netflix series or can't keep track of the latest TikTok trends because you're too busy journaling: Don't worry. Picking up the pen and putting your thoughts on paper is the right move, according to science.
The Ritual of Jing
You’ve made it to our final suggestion to help you sleep for that recommended (and praised!) 8 hours. Scent is so powerful that it can influence your emotions, mood and even thoughts. Find your path to inner peace with our The Ritual of Jing collection. Inspired by the ancient Chinese concept of Jing, representing calmness, stillness and tranquillity, this collection helps you to create a personal haven and achieve deep relaxation and restful sleep. The Ritual of Jing collection is divided into two different lines: Relax and Sleep. As the names suggest, the ‘Relax’ products support you for relaxation during the day and the ‘Sleep’ line is specially designed to promote the quality of your sleep. Just what we need.
Have you ever tried our magical The Ritual of Jing Pillow Mist? You’ll be drifting away to dreamland in just three spritzes. Before you lay your head down, mist this onto your pillow and wait for a few minutes. Bonus tip: Use the spray before brushing your teeth to give the fragrance enough time to permeate your bedroom perfectly. The soothing combination of sacred wood and lavender will help clear your mind, so you can take a moment for yourself to escape from the daily rush. And, for those who have just made their bed with brand new bedlinen, the mist does not stain, as the cosmetic formula contains no alcohol.
Another item in this collection that combines perfectly with the mist, is our Eye-Pillow. Just like the Masala Chai, you can either put the pillow in the fridge for an invigorating effect or heat it up for 30 seconds in the microwave. Spray the Pillow Mist onto the eye pillow and place it over your eyes for an extra peaceful experience.