Bedtime routines aren’t just for kids. Skip the screens, set the mood, and wind down with this easy guide to drifting off faster and waking up fresher. 

1. Set the Mood

Think “sleepy mode.” Dim the lights, light a candle, and let music do its thing. Whether it’s gentle piano, ocean waves, or pink noise (think steady rain or a heartbeat), sound can nudge your body toward relaxation.  

What will not help? Your favourite Netflix binge or late-night Instagram scroll. Blue light from screens tells your brain it is still daytime and shuts down melatonin production, your sleep hormone. Power down at least 90 minutes before bed, and switch on your phone’s red-light filter early in the evening just in case you sneak a peek.  

2. Meditate in Bed

If you have ever stared at the ceiling at 1 a.m., you know how stubborn a restless mind can be. Try a guided sleep meditation instead. Just lie down, close your eyes, and listen. Your heart rate and body temperature will naturally drop, and you will feel yourself sinking into relaxation. Pro tip: keep socks or an extra blanket nearby so you stay warm, comfort is key.  

You can check out all our meditations here.  

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.

3. Sip a Soothing Masala Chai Latte

Swap your usual tea for this Ayurvedic-inspired Masala Chai Ice Latte, served hot or cold. It is packed with warming spices that help you unwind. 
  

For 2 servings:  

• 1 clove
• 2–3 slices fresh ginger (or 1 tsp powder)
• 2 black peppercorns
• 1 cinnamon stick
• ½ tsp cardamom
• 2 tbsp black tea
• 400 ml water
• 200 ml milk
• 2–3 tsp brown sugar

To make: Muddle spices, steep in hot water 10 minutes, add tea for 5 more. Strain, cool, blend with milk and sugar, sprinkle cinnamon on top.  

4. Journal It Out

With your latte by your side, jot down what went well today, what surprised you, and what you are grateful for. Add any frustrations and how you might handle them next time. No need for perfect sentences, just get it out.  

Journaling is not just calming, it is science-backed. Studies show expressive writing boosts immunity, speeds wound healing, and reduces stress. You can also make a quick list for tomorrow, work tasks, errands, social plans, so your brain is not busy rehearsing them while you are trying to sleep.  

5. Add a Scent Moment

Scent is a powerful trigger for relaxation. The Ritual of Jing collection, inspired by the ancient Chinese concept of calm and stillness, is perfect for winding down.  

Try the Pillow & Body Mist, a few spritzes before brushing your teeth (so the fragrance settles) will fill your space with relaxing sandalwood and lavender.  

Your routine does not need to be long, just consistent. Try them all as a 5-step routine or factor a few of these ideas into your own flow. Soon, your body will know these nightly moments of calm mean it is time to switch off and sleep deeply.