How To Relax Before Bed With A Sleep Routine

Nov 20, 2021 | Expert Advice

Why can’t I sleep? It’s a question we hear all the time. A good night’s sleep is essential for your physical and mental wellbeing. However, not knowing how to get to sleep is a concern that keeps many people up all night – literally. Knowing how to sleep better starts with establishing a proper sleep routine. From sleep spray to CBD oil for sleep, find out how to relax before bed with our top 10 sleep tips 

  1. Soak in the bath
  2. Switch off 
  3. Stretch 
  4. Sip tea 
  5. Sleep better with CBD oil 
  6. Scents and aromatherapy 
  7. Soothing sounds 
  8. Stay comfy 
  9. Sleep spray 
  10. Stay cool 

The Importance of Sleep and a Sleep Routine

A good night’s sleep has many health benefits and is an essential aspect of self-care.


how to relax before bed



How much sleep do you need?

 A sleep routine that sees you getting six to eight hours of shut-eye a night can transform your mood, brighten the complexion, boost the immune system, and protect against a myriad of health problems, including obesity and heart disease.


How does a good sleep routine support mental wellbeing?

Sleep is crucial for your mental wellbeing. As many who have suffered with sleepless nights can attest, a poor sleeping pattern can be hard to break, leaving you irritable and unable to cope with stress. 


How To Sleep Better: 10 Sleep Tips

For anyone who wants to know how to get to sleep, winding down before bed and forgetting the stresses of the day is key. From using a sleep spray to the best CBD oil for sleep, follow our top 10 sleep tips... 

How To Relax Before Bed


1: Take a soothing soak


sleep routine


Research shows that having a hot bath 90 minutes before bed can help you fall asleep. Few things are more relaxing than a hot, candle-lit bath, especially when you indulge and use your favourite bathing products, like our Luxury Bath Float. 


After your bath, use an intense moisturiser like our Wellness De-Stress Warming Body Balm. Enriched with Ginger Oil, it relaxes and relieves muscle tension while locking in moisture. When our muscles are relaxed, we’re more likely to be able to get to sleep. 


2: Switch off

Switching off your phone and television a couple of hours before you sleep seems simple enough but makes a big difference. 


Blue light, which laptops and phones emit, affects your circadian rhythm and reduces melatonin production, which is essential for deep sleep. Many of us spend all day on our phones or laptops, so why not use those precious few hours before bed to switch off and read a book? 


Darkness indicates to the body that it’s time to rest. In addition to switching off your phone, it’s a good idea to dim the lights in the evening. Why not invest in blackout curtains or an eye mask to make sure that you can sleep undisturbed? 



3: Try relaxation exercises, like stretching, meditation or yoga

sleep routine

Relax before bed by introducing gentle exercises into your pre-sleep routine. If you’re wondering how to get to sleep more easily, then yoga, meditation or stretching could be the answer. 


  • Stretching relieves tension in your muscles, helping you to relax – and setting you up for a restful slumber. 
  • Meditation can relax the mind and body, making it one of the best ways to help you sleep. It increases melatonin levels, reduces your heart rate and decreases blood pressure. Simply let go of your thoughts and focus on your breathing. 
  • A de-stressing exercise like yoga is the perfect activity to do before bed. Yoga relieves muscle tension, encourages you to focus on your breathing and increases blood flow.


4: Sip tea

Too much caffeine could be the cause of your sleepless nights. Caffeine is a stimulant, and over-consumption can cause insomnia. 


Avoid caffeine for four to six hours before bedtime if you can and opt for a herbal tea instead. Camomile tea is renowned for its calming properties, making it a great natural remedy to tackle sleepless nights. Valerian Root and Lavender are also great alternatives to a caffeinated drink before bed. Both herbs help to reduce sleep-preventing anxiety and stress. Swapping caffeinated beverages for natural teas may be one of the simplest things you can do to help sleep. 



5: Try CBD oil for sleep

sleep routine

@sanctuaryspa on Instagram

The popularity of using CBD oil for sleep has sky-rocketed in recent years. One of the most common causes of insomnia is anxiety and stress. CBD helps to regulate the stress hormone cortisol and helps you feel calmer as a result, so you’re more likely to drift off at night. 


Our Calming CBD oil, infused with Jasmine, Patchouli and Frankincense, is proven to improve sleep quality. When using CBD oil for sleep, we recommend applying it to your pulse points or massaging it into your skin when you take a shower. You could add a few drops to your bath too, for an ultra-relaxing soak. 


6: Use relaxing scents in your sleep routine

Different scents have different uses, with some fragrances being used in aromatherapy to improve sleep quality. Did you know that lavender relaxes the body and mind, and can alleviate anxiety symptoms? 


Jasmine is also often used as a sleep remedy, as it can promote a feeling of wellbeing and relaxation. Our Wellness Sleep Mist combines Jasmine, Patchouli and Frankincense to help you unwind and improve sleep quality. 


7: Play soothing sounds

If thoughts and worries keep you awake, you may want to consider listening to soothing sounds to doze off more quickly. 


White noise can help you get to sleep, especially if you’re in a loud environment. Water and nature sounds are another popular option. Relaxing music can also silence an overactive brain, but you should opt for music without lyrics; it’ll help you to unwind, instead of singing along to your favourite tunes!


8: Make comfort a priority


sleep routine

@mellypook via @sanctuaryspa on Instagram

If your bedroom isn’t cosy, you’re unlikely to be able to relax fully. Your bedroom should act as a haven that allows you to escape the daily stresses of the outside world. 


Try to keep your bedroom clean and clutter-free. Create a calm atmosphere with candles and low-lighting, so you can settle down and read a book, or practice meditation as part of your sleep routine.



9: Use a sleep spray

Sleep sprays are infused with aromatherapy scents; just a quick spritz on your pillow will help to calm your mind, so that you can drift off into a soundless sleep. Our Wellness Sleep Mist is infused with Jasmine, Patchouli and Frankincense to help you unwind. It can also be used as a body spray to rejuvenate the skin so that you wake up feeling completely refreshed. 


10: Keep cool

sleep routine

@sanctuaryspa on Instagram

Try to ensure that your bedroom is set at a comfortable temperature; being too hot or cold can be a real frustration when you’re trying to sleep. During winter, keep a blanket to hand in case you get cold throughout the night. In summer, a lighter duvet can help to keep you cool. 


When it’s hot, keep your windows open to let cool air in, and keep blinds closed during the day. If all else fails, buy a fan to keep the air circulating.


Whether you choose unwind with a CBD oil for sleep, find your zen with yoga or relax with an aromatic sleep spray, knowing how to get to sleep with a sleep routine can transform your wellbeing. A good night’s sleep is perhaps the most important part of a good self care routine. If you’re feeling inspired, take a look at our This Counts campaign.





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