how to create a night routine for better sleep

• Relaxation tips for deep, quality sleep include creating a winddown window of at least 30 minutes to an hour, making sure your sleep environment is comfortable, trying some easy meditation and breathing exercises, sleep journal and calming your senses.

2026 is upon us. With a new year comes new habits, which means one thing and one thing only: improving your sleep. Sleep is such an important factor in our physical and mental health; whether it’s improving your immune functioning or reducing your stress levels.

So, whether you’ve found it difficult to fall or stay asleep up until now, it’s the perfect time to use this fresh start to your advantage. Our mission is to help our readers create calmer, more comfortable nights so they can reap the rewards of quality sleep. That’s why we’ve put together these relaxation methods for sleep because sleep always starts with feeling relaxed.

why is relaxation so important for sleep?

Relaxation is key for our sleep because it helps your mind and body unwind, shifting away from “daytime mode”, and into a calmer state for rest. Relaxing also lowers your stress hormones, slows down your heart rate and quietens your mind, so you can drop off to sleep with ease.

how can you encourage relaxation before bedtime?

The best way to encourage your mind and body to relax is by avoiding anything strenuous or energy-intensive and adopting small, consistent habits that’ll signal to your brain that bedtime is on its way. Sometimes an entire calming routine can feel like a challenge, which is why smaller, more realistic additions are a good first step towards deeper, more restorative sleep.

what are common obstacles to effective pre-sleep relaxation?

There are many things that can hinder your chances of relaxing before your slumber, but the most common include:

• stress or racing thoughts

• inconsistent routines

• caffeine too late in the day

• feeling uncomfortable

• napping too late in the day

sleep relaxation tips

Whether you do adopt all of these relaxation tips for a good night’s sleep, or you decide that one or two is more realistic, here are our experts’ recommendations:

1. create a wind-down window

To fully wind down, you need to give yourself the time to. 30 minutes to an hour is enough time for you to do some soothing, low-effort activities as opposed to doom scrolling. Relaxation exercises for sleep could include reading a book, colouring or enjoying a little pamper.

2. up the comfort

You’ll never drift off to sleep if you’re not completely comfortable. Investing in your sleep space is investing in your sleep, so soft lighting, a tidy space, cosy bedding, a mattress to suit your sleep style and plump pillows will all contribute to that. Remember, you’ll want to look out for cue words that align with your needs: firm, soft, supportive, temperature regulating and breathable.

If you’re unsure what kind of mattress would work for your specific needs, don’t worry because we’ve put together a helpful mattress buying guide that’ll lead you in the right direction.

what role does room temperature play in pre-sleep relaxation?

Temperature plays a key role in how easy it is for you to relax in the evening. A cool, comfortable environment will naturally lower your body’s core temperature which signals that it’s time to sleep. It’s scientifically backed that a cool room makes it easier to relax, fall asleep quicker, and stay asleep during the night. Plus, it means you can get all cosy with your favourite throw.

3. meditate, but in a simpler manner

Meditating comes in many forms and is much quicker and easier than you might think. But, how does evening meditation contribute to deeper sleep? Meditating has several benefits, including slowing down your heart rate, easing your nervous system and calming the mind, so you can fully relax and have a better chance of getting some good, quality sleep.

Here’s a few beginner-friendly approaches you can try:

- 5 minute body scan, a mindfulness exercise that allows you to focus from head to toe and notice every sensation (i.e. tension, tingling or warmth).

- Guided sleep meditation apps, which offer easy to follow directions in meditating, and a strong variety.

- Visualisation for calmness, which involves visualising a happy scene, whether real or not, that makes you feel safe, warm and content.

To remain consistent in meditation for relaxing sleep, simply set aside 5 minutes every evening for some you-time.

4. try sleep journalling

A sleep journal is a diary you keep to track any of your sleep patterns, relaxation activities that you’ve been trying, your mood that day, how comfortable you feel (are you too warm?), how much you’re looking at screens and even wake-ups so you can figure out what’s causing any sleep patterns, as well as what you need to tweak to improve your quality of sleep.

This should be reflected on at least weekly so you can adjust any habits accordingly.

5. breathing exercises in bed

Breathwork is a really easy and great way to feel more relaxed because slow, controlled breathing calms the nervous system, while reducing your stress hormones and lowering your heart rate. This naturally encourages your body to feel more relaxed so you’re in a sleep-ready state.

Breathing exercises for sleep include:

- 4-7-8 breathing, which involves you slowly breathing in for 4 seconds, holding your breath for 7 and then slowly exhaling for 8 while making a swooshing noise.

- Box breathing where you inhale for 4 seconds, hold your breath for 4 seconds and exhale for 4 seconds before inhaling again for 4 seconds, creating a box-like sequence.

- Slow belly breathing, which encourages you to focus on your diaphragm as opposed to your chest when breathing, so you take in more oxygen.

You should try these techniques at night, preferably while in bed so you ease into sleep.

6. sensory calm

There are many ways we can relax our senses; from lighting a candle or using pillow spray that holds a soothing scent like lavender or chamomile or dressing your bed in soft textures and other calming additions, i.e. a weighted blanket which mimics the feeling of a hug, the list goes on. What’s more, taste is also a fun one; try sipping on a sleep-inducing tea before you hit the hay. Or why not explore some relaxing sounds for sleeping? This could include white noise, or nature sounds which are both gentle soundscapes.

what are the best essential oils for sleep and relaxation?

Stick with scents like lavender, bergamot, chamomile and sandalwood which are all renowned for their calming and soothing effects that’ll help you unwind before bed.

how does aromatherapy work to induce pre-sleep relaxation?

Aromatherapy is a great tool for pre-sleep relaxation. Calming scents work by interacting with the brain’s limbic system, which is the part of the brain that controls emotions, stress and relaxation. Therefore, when you inhale such soothing scents, tension is reduced, stress levels are lowered, and it’s signalled to the body that it’s time to get some shut eye.

what tea is good for relaxation and sleep?

You’ll need to make sure you steer away from any caffeinated beverages before bedtime, and instead, opt for herbal teas like chamomile, peppermint, lavender, valerian root, and even lemon balm which all hold naturally calming properties.

make relaxation your 2026 resolution

Have you set your resolutions yet? Now’s the perfect time to. Begin by integrating 1 or 2 of the sustainable habits above and try and remain consistent by starting small. Because relaxation for sleep is the answer to happier and healthier days for the rest of the year.

If you found this article useful, we also have a guide on core sleep.