The ultimate wind down for restful sleep

The ultimate wind down for restful sleep
We've all been there – just one more episode, another basket of laundry to fold, emails to clear, and before we know it, we're facing the morning with bleary eyes. It's time to make a change and put sleep where it rightfully belongs: at the top of our priority list.

It’s one of the most essential elements to living, yet getting enough of it continues to be elusive. When we do manage to get a full night's sleep, the difference is clear: we wake up feeling calm, rejuvenated, and filled with energy. So let's delve into six tips to help enhance your evening for a truly restful night's sleep: 

Start an evening ritual: Take a warm shower or bath, and follow with a self massage for Peace. Try to let go of the day, take in all the areas of your body that need a little extra love, and envelope yourself in the scent of lavender, bergamot and lemon that help calm the body and mind in preparation for rest.  

Turn the lights down low: These days we are exposed to so many light sources, both natural and artificial. Light affects our circadian rhythm and can be incredibly disruptive to our sleep. Think low lights, and avoid any blue light from screens. 

Minimise screen time: Put the phone down, we repeat, put the phone down! This can be a tough one, but we highly recommend no screen time for at least 60 minutes before bedtime. Your eyes and brain need this time to unwind.

Don’t eat too late: We get it – sometimes life has other ideas and dinner ends up being later than planned. But when you eat right before hitting the hay, your body is busy digesting the food instead of focusing on the crucial restorative processes that occur during sleep. So if it's a late dinner, keep it light and avoid caffeine in the latter part of the day.

Consistency is key: Stick to a consistent bedtime and wake-up time. This consistency respects your body's internal sleep-regulating mechanisms, determining when you feel sleepy and when you're most alert.

Clear your mind: Busy mind? Jot it down. Make it an opportunity to plan for tomorrow, do a worry purge, or simply reflect on three positive things that happened during the day.


Be kind to yourself. It takes commitment to make these changes, and we won't always get it right. Try incorporating a few non-negotiables into your routine and see how they help you consistently achieve a more restful night's sleep.

Looking for more inspiration? Follow @embodyme_daily or sign up The Weekly to discover more ways to create your own Daily Rituals for Self Care each week.