The Ultimate Wind-Down Ritual
With Sleep Expert–Approved Tips
With many of us struggling to switch off at the end of our day, we’ve put together the perfect guide to pre-bedtime relaxation. With advice from Dr. Noreen Nguru, award-winning sleep expert, here’s how to create the ultimate restful ritual for a dreamy drift off…
Set A Regular Bedtime
We swear by this simple golden rule. ‘Giving yourself a set bedtime helps you create the habit of winding down and preparing for sleep at the same time each night,’ advises Dr. Noreen Nguru, founder of What The Doctor Recommends, CBT Life Coach and SleepSpace app Sleep Specialist.
Soak Away Your Stress
Running a warm bath an hour before bed is known to ease tension and lower your body temperature, inviting a deeper slumber. Not to mention, breathing in a steam of restorative aromas does wonders to reset mind, body and soul. Elevate your bath to a fine art with the ultimate Molton Brown spa ritual, enriched with the highest quality ingredients for a fragrance that will take you through to lights out.
We recommend: Relaxing Ylang-Ylang for its peaceful infusion of rich white florals or Milk Musk, which cradles you in comfort with luscious white pear, soft musk and heartening white cedarwood.
Choose Soft, Natural Textures
Never underestimate the power of a luxuriously fluffy towel or bath robe for their wrap-around cosiness. And now you’re dried off, treat your cooler body to natural sleepwear and sheets. Jessica Hartley, founder of sustainable bedding brand, Piglet in Bed, recommends linen, ‘known for its amazing temperature-regulating properties and moisture-wicking abilities, while synthetic fabrics can facilitate sweating which leaves you cold and uncomfortable’.
Activate Your Rest Mechanism
‘To nurture your inner tranquility (we promise it exists!), try deep diaphragmatic breathing or gentle yoga for 10-15 minutes’, suggests Dr. Nguru. This ‘activates your body’s rest and digest mechanism, stimulating your vagus nerve (connected to the brain) which helps reduce stress and relieves tired muscles.’
Avoid: blue light from digital devices, which, as our visiting sleep expert explains, ‘can disrupt our natural circadian rhythms and can cause anxiety and insomnia.’
Turn Your Bedroom Into A Softly Scented Sanctuary
No serene ambience is complete without the reassuring presence of scented candles. Swap out your screens with this softer, lower-level glow to create your dedicated unwinding zone, perfect for reading, journaling or listening to music. Dr. Nguru suggests, ‘binaural or 432 Hz music as an effective way to calm stress hormones. Or guided audio stories specially designed for anxious minds’.
Give candle gazing a go; a simple way to meditate and unload thoughts while gazing at the gentle flicker of flame.
We love: Mesmerising Oudh Accord & Gold Luxury Candle, richly unfurling with warm, ambery notes of spicy cinnamon, honeyed resins and intense oudh.