The Best Bedtime Routine for Deep Sleep

Short answer: A great bedtime routine dims light, cools the room, gets you off screens, and calms your nervous system in the hour before bed, done consistently so your brain learns the cue. Adding calming botanicals can deepen the wind-down.

The hour before bed

Deep sleep is easiest when your body temperature is dropping and your nervous system is calm. Build a routine that nudges both.

A simple wind-down

• Dim the lights about 60 minutes before bed.
• Cool the room (around 18 C is ideal for many).
• Off screens, or use warm / night mode.
• Calm activity: reading, a warm shower, slow breathing.

Many people add our Sleep Tincture 30-60 minutes before bed to quiet the mind.

Frequently asked questions

What's the ideal bedroom temperature?

Around 18 C suits most people; cooler helps the body-temperature drop that triggers sleep.

How long should a bedtime routine be?

About 30-60 minutes of consistent wind-down.

Do screens really affect sleep?

Bright screen light can delay your body clock; dim them or switch to warm mode.

Education only, not medical advice. Not evaluated by the Medicines Control Council; not intended to diagnose, treat, cure or prevent any disease.