5-step sleep ritual for a dreamy night

It’s not just the start of the day that sets you up – the evening before matters just as much, with a soothing evening ritual being the difference between tossing and turning and drifting off happily. Creating a mindful routine helps your body slow down, relax and feel ready for a good night’s sleep.

That's why we've shared five easy and practical steps to ease into your night, all designed to help you relax and get ready for restorative sleep. Make it a habit and you’ll feel the effects ripple into tomorrow: a regular wind-down can increase your sense of wellbeing and help you feel more balanced and less stressed throughout the day. Give your body and mind the time they need to regenerate, and you’ll start to notice calmer evenings and brighter mornings.

1. Power down your tech one hour before bed

View the autumn's 'back-to-school' feeling as a chance to limit your daily screen time. Turn off your phone or switch to aeroplane mode at least an hour before bed, transforming your bedroom into a tech-free zone by turning off any TVs, computers and tablets – the blue light from screens can impair the production of the sleep hormone melatonin and disrupt your sleep-wake rhythm. Lean into relaxing activities such as reading, listening to music or meditation to help set a quieter tone for the night.

If a no-phone policy feels extreme, consider listening to a calming podcast or sleep-inducing playlist instead of scrolling on social media.

Close up of female hand turning off the smartphone

2. Unload the day and calmly plan tomorrow

Take a moment to reflect on what went well and what could have been better. This simple check-in helps you let go of worries and celebrate the day's small wins. If you find your mind tends to run through to-dos after lights out, do your planning earlier in the evening: write down priorities for tomorrow, choose your outfit or note what you’ll have for breakfast or lunch. Getting your thoughts out onto paper can calm the mind and pave the way for restful sleep.

Women sitting in bedroom writing in a book

3. Eat and drink for sleep

Enjoy your last meal no later than two to three hours before bed, so digestion doesn’t get in the way of drifting off. If you’re sensitive to caffeine, cut it out after midday and avoid any late-night sugary snacks. If you find yourself peckish before bed, opt for a light snack such as fruit with nuts or something with both protein and carbohydrates, which can support melatonin creation (the sleep hormone). You could also sip a caffeine-free herbal tea in the evening to further encourage wind-down.

4. Treat your body to gentle self-care

Help your body and mind switch off by partaking in a small act of self-care. Think: a warm bath, gentle yoga or reading a good book. Take time for yourself and, if you like, brew a relaxing cup of tea – a sleepy valerian blend can be particularly soporific (note that valerian should not be consumed during pregnancy or breastfeeding, and its drowsy effects mean it’s not suitable before driving).

Woman in a warm sweater reading a book while sitting on the sofa with a mug in her hand

5. Breathe yourself to sleep

Settle a busy mind by using a simple breathing exercise. Try the 4-7-11 method: breathe in for four seconds and out for seven seconds, repeating for 11 minutes. If you find yourself wide awake in bed, don’t stay there for a long time getting frustrated. Get up, keep the lights dim, do something quiet and calming, and return to bed only when you feel sleepy again.