Back to Basics: Build the Perfect Nighttime Routine

We spend so much time preparing for the day ahead—early alarms, packed diaries, never-ending to-do lists. But what if the real secret to better mornings isn’t what you do at 7 a.m.—it’s what you do at 7 p.m.?

Whether you’re managing a busy household, dealing with work stress, navigating menopause, or simply trying to get a decent night’s kip, a solid evening routine can make all the difference. And the best part? It doesn’t have to be complicated—it just needs to be calm, consistent, and comfortable.

Here are seven tried-and-true steps to help you unwind, reset, and wake up ready to take on tomorrow.

7 Soothing Steps to Sleep Better, Feel Calmer & Wake Up Refreshed

1. Start with a Natural Wind-Down

Ease your mind before your head touches the pillow

Most of us go from high-speed to shut-eye with no transition in between, which can leave the nervous system stuck in “go” mode. Building in a natural buffer between day and night signals to your body that it’s time to slow down.

Whether it’s journalling, stretching, or a warm caffeine-free herbal tea, this is where your routine begins. You might also consider a low-dose magnesium supplement 30–60 minutes before bed—shown to support melatonin production and improve sleep quality¹.

Science Says: Dimming lights 60–90 minutes before bedtime can help reset your circadian rhythm².

Try this: Switch off the overheads and light a lamp or candle to ease your system into sleep mode.

2. Skip the Screens

Scrolling is the enemy of rest

Blue light suppresses melatonin³, the hormone responsible for helping you drift off and stay asleep. Beyond that, catching up on the news or watching dramatic telly can spike stress levels right before bed.

Trade screen time for a low-fi playlist, a crossword, or a paperback. Even five minutes away from tech can make a noticeable difference.

Lifestyle Tip: Charge your phone in another room overnight. A small bedside alarm clock does the job—no alerts, no temptation.

3. Upgrade Your Bedding

Comfort you can feel—and rely on, night after night

You don’t need a new mattress to sleep better—just breathable, soothing bedding that works with your body. Our 100% Bamboo Bed Sheets are naturally moisture-wicking, soft as silk, and ideal for hot sleepers or those with sensitive skin.

Did you know? A cool sleep environment (roughly 16–19°C) is linked to deeper, more restorative sleep⁴.

What that means: Fewer night sweats, less tossing and turning, and a bed that helps you stay cool, cosy, and dry.

4. Diffuse Calming Scents

Let your senses ease you into sleep

Scent has a direct line to the brain’s emotional centre⁵, which means it plays a powerful role in helping you wind down. Lavender, lemongrass, and eucalyptus are all excellent choices, and research shows lavender can lower heart rate and blood pressure⁶.

Lifestyle Tip: Use an ultrasonic diffuser to mist your favourite oil across the room. It's quiet, elegant, and easy to set on a timer—a simple upgrade with lasting impact.

5. Prep Tomorrow, Tonight

A calm morning starts the night before

On average, adults make 35,000 decisions a day⁷. That’s a recipe for mental overload. By prepping a few small things in the evening, you can reduce the number of choices you face at sunrise and fall asleep without your brain running laps.

Try this 3-minute reset:

• Set out tomorrow’s outfit—layers included if it’s breezy!

• Prep breakfast basics (like overnight oats or set up the kettle and mug)

• Leave out a glass of water and your morning vitamins or meds

Pro Tip: If your day is flexible, list one thing you’re looking forward to. Anticipation fuels momentum!

6. Block Out Distractions

Create your personal sleep sanctuary

Light pollution, noise, and even a restless cat can interfere with deep sleep. You may not wake fully, but you’ll feel it the next day. Blackout curtains, white noise, breathable duvets, and supportive bedding make all the difference.

Comfort Hack: Add a breathable mattress protector to extend the life of your mattress while creating a fresh, cool, supportive sleep surface.

7. Set the Vibe with Comfort-First Staples

Sleep doesn’t start in bed—it starts in your bathroom, your wardrobe, and your senses

When you create a ritual that feels good, your body responds. Here’s how to turn your evening into an experience you’ll actually look forward to:

1. Take a warm shower or bath to relax muscles and lower core temperature.

2. Wrap up in a Cosy House Luxury Towel—thick, plush, and quick-drying.

3. Slip into Bamboo Loungewear—lightweight and breathable, especially during summer or peri-menopausal nights.

4. Spritz your pillow or turn on your diffuser with calming oils to activate the brain’s rest centres.

5. Tuck into your bedding essentials:

• 100% Bamboo Bed Sheets that regulate temperature all night long.

• 100% Bamboo Pillowcases that are gentle on hair and skin—perfect for reducing bedhead, friction, and sleep lines.

💛 A Better Night Starts with Cosy

Whether you’re winding down from a hectic day, supporting your sleep through life changes, or simply craving a little more calm in your evening routine, you deserve rest that feels restorative, not rushed.

With Cosy House, you don’t have to choose between luxury and practicality. Our comfort-forward, easy-care products are designed to help you build a night that supports your body, your mood, and your peace of mind.

Ready to build your own bedtime sanctuary?
SHOP THE NIGHT-TIME ROUTINE COLLECTION TODAY!

Resources: 

1. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169. https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/ 

2. Bryan, Lucy. Guo, Lulu, MD. 2025. Sleep Foundation: Circadian Rhythm Tips. https://www.sleepfoundation.org/circadian-rhythm 

3. Harvard Health Information. 2024. Staying Healthy. Blue light has a dark side. Harvard Health: Blue Light Effects

4. Cleveland Clinic. Nov, 2021. Living Healthy. Sleep. Cleveland Clinic: What’s the Best Temperature for Sleep? https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom 

5. Mouly AM, Sullivan R. Memory and Plasticity in the Olfactory System: From Infancy to Adulthood. In: Menini A, editor. The Neurobiology of Olfaction. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 15. Available from: https://www.ncbi.nlm.nih.gov/books/NBK55967/ 

6. Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14. PMID: 23573142; PMCID: PMC3612440. https://pmc.ncbi.nlm.nih.gov/articles/PMC3612440/ 

7. Bruce Y. Lee M.D., M.B.A. January 16, 2023. Decision Fatigue and What to Do About It, Psychology Today: Decision Fatigue. https://www.psychologytoday.com/us/blog/a-funny-bone-to-pick/202301/decision-fatigue-and-what-to-do-about-it