A 20-Minute Evening Ritual to Help You Switch Off
Modern life rarely comes with an off switch. A short, repeated evening ritual tells your mind and body that the day is done. Here is a simple 20-minute routine you can start tonight.
Minute 0: put the phone to bed first
Plug your phone in outside the bedroom or across the room. The glow and the endless scrolling are the biggest enemies of a calm evening.
Minutes 1 to 5: set the scene
Dim the main lights and switch to a lamp. Spritz a little Deep Sleep Home and Linen Spray over your pillows, or start your diffuser with a few drops of the Deep Sleep Diffuser Blend or a simple lavender and cedarwood mix. Remember to switch the diffuser off before you sleep.
Minutes 6 to 10: a warm wash
A warm shower or a few minutes of washing your face with warm water helps you transition from the day. If you have more time, a warm bath is even better.
Minutes 11 to 15: hands and breathing
Roll a little Deep Sleep Roll-On onto your wrists. Cup your hands over your nose and try box breathing:
- Breathe in slowly for a count of four.
- Hold for four.
- Breathe out for four.
- Hold for four.
Repeat four or five times and notice your shoulders drop.
Minutes 16 to 20: empty your head
Keep a notebook by the bed. Write down three things that went well today and anything you need to remember tomorrow. Getting it on paper means you do not have to keep it in your head.
Then: lights out
Read a few pages of a paper book if you like, then lights out at the same time each night. Consistency is what turns a routine into a ritual.
Make it your own
- Prefer something softer than lavender? Try Gentle Balance, with soft Roman chamomile and sweet orange.
- Share a bed? Agree on a scent you both enjoy.
- Keep scents subtle in the bedroom. You should notice them, not be overwhelmed by them.
Explore the full Deep Sleep collection.
Our products are designed to support a relaxing routine and are not intended to treat sleep problems. If you have ongoing difficulty sleeping, please speak to your doctor.
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