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We all know that sleep is vital for our wellbeing, but a good night’s sleep begins long before our heads hit the pillow. Finding the time to unwind at the end of the day isn’t just about relaxation; it’s about creating the right signals to tell your body and mind that it’s time to switch off. A soothing evening routine can help you step out of the stress of the day and into a state of calm – setting the foundation for truly restorative sleep.
Wellness expert and founder of ARTAH, Rhian Stephenson, knows all too well how chaotic life can get. “Now that I’m a mum, my morning routine is a disaster! It’s all go from the moment the kids get up until I get them to school and myself to work,” she says. “I find it easier to do an evening routine because I can do this once the kids go to bed, so it’s all about making it work for you.”
With this in mind, we asked Rhian to share her tried-and-tested tips for creating a peaceful and restorative night-time routine. From simple yoga poses to calming scents, these small steps could make a big difference to your sleep quality…
1. Try The “Legs-Up-The-Wall” Pose
For a quick and effective way to calm your nervous system, Rhian recommends the yoga pose Viparita Karani, or “legs up the wall.” “Elevating your legs at the end of the day is one of the simplest and most effective ways to stimulate lymphatic drainage, reduce blood pressure, and get out of the stress response before bed,” she explains. Find a quiet space, lie down, and let gravity do the work – this simple pose is a game-changer for evening relaxation.
2. Practise Box Breathing
To help calm your mind and body, Rhian suggests box breathing – a simple yet powerful breathwork technique. “Repeating box breathing can kick you out of the stress response and prepare your body for rest,” she says. Inhale for four counts, hold for four, exhale for four, and hold again for four. Add this to your bedtime ritual alongside the soft glow of the Real Luxury Candle, infused with calming lavender, jasmine and sandalwood. You can read more about this here - What Is Box Breathing And How Can It Help With Stress?
3. Surround Yourself With Soothing Scents
“Find a scent you love, like lavender, rose, orange, or whatever invokes a sense of calm and comfort,” Rhian suggests. Scent has the power to transform your mood and signal relaxation to your brain. The Perfect Night’s Sleep Pillow Mist, with its blend of lavender, chamomile, and patchouli, is a perfect addition to your nightly wind-down routine. Simply spritz it onto your pillow before bed and take a few deep breaths.
4. Support Your Wellbeing With Magnesium
If you’re struggling with sleep, Rhian recommends incorporating supplements like ARTAH’s Sleep Tonic or Essential Magnesium into your evening routine. “Magnesium is a fantastic way to support relaxation and promote sleep,” she says. Pair this with the Perfect Night’s Sleep Magnesium Bath Milk to soothe tired muscles and prepare your body for deep rest.
5. Take The Pressure Off
Finally, Rhian emphasises the importance of keeping things simple and realistic. “It’s important not to pressure yourself,” she says. “An evening routine can be as short or as long as you need it to be – it’s all about what works for you.” Whether it’s a five-minute meditation or a luxurious bath with the Real Luxury Bath Foam, even small steps can make a big difference to how you feel.
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