Imagine waking up with a clear mind, feeling well rested and energised for the day ahead…sounds too good to be true right? Well it might just be more achievable than you think! It’s time to kick those bad bed time habits to the curb and start these 6 night rituals for your best sleep ever!


  1. Have a hot bath

A hot bath with epsom salts and some essential oils can help to relax the muscles for a better night’s sleep. Light a scented candle and play some soft music to clear your mind about an hour before you go to bed. You’ll be drifting off before you know it!

  1. Stretch

Have you ever woken up in the morning with a sore neck or back but not sure why? Light stretching or even yoga before bed can help eliminate this. It’s so easy for tension to build in our upper back, neck and shoulders throughout the day, especially for those who are seated behind a desk at work. If you need some stretching inspo, click here for some tips!

  1. Herbal Tea

Having something warm to drink before bed is soothing for the stomach and helps to put anyone in a relaxed state. We love chamomile or valerian tea for a restful sleep, just make sure you avoid anything caffeinated or it will have the opposite effect!

  1. Meditation

Most of us live busy lives which can cause us to be in a state of constant stress and anxiousness. Guided meditation is a great way to relax your mind and bring yourself into the present moment. Mediation does require a bit of discipline but the results are worth it! Here is a 20 minute guided meditation to get you started!

  1. Massage

Doing a short self-massage doesn’t sound like much but has actually been proven to give you a better night’s sleep. Massage the pressure points on your temples and hands by applying pressure with your index fingers or thumbs and perform small circular motions. For added benefits, incorporate your favourite essential oil – we love IKOU’s Sleepy Head Rollon (available in spa!)

  1. Switch off…literally

Lights out and devices off! Most of us spend a good part of our day staring at a screen and doing this before bed can keep us awake much longer. Try to stop any screen time at least 30 minutes before you go to sleep and avoid scrolling through your phone while in bed. You’d be surprised how much clearer your mind is without your newsfeed clogging it up!

Remember, it takes time to form good habits so don’t feel disappointed if you struggle a bit at first! If you can’t implement all the steps, just pick and choose the ones that work for you – we’re sure you’ll be an expert sleeper in no time!