The Nighttime Routine That Actually Works
Most people do not have a nighttime routine. They have a nighttime collapse. Work until 10pm, scroll for an hour, brush teeth, lie awake wondering why they cannot sleep.
A real nighttime routine is not about candles and aesthetics. It is about giving your nervous system a clear, consistent signal that the day is over. Here is a framework that works, built around sleep science and the products that support each step.
60 minutes before bed: Cut the screens
Blue light from screens suppresses melatonin production for up to two hours after exposure. The single highest-leverage thing you can do for sleep is to stop looking at screens 60 minutes before bed. Not dimming them. Stopping.
Replace your phone alarm with a dedicated clock so there is no reason to bring your phone into the bedroom at all.
The Loftie Clock replaces your phone on the nightstand with a phone-free alarm, white noise, and a two-phase wake system. No notifications. No temptation.
45 minutes before bed: Take your supplements
Magnesium, CBD, and adaptogenic herbs take 30 to 45 minutes to begin working. Taking them too close to sleep means you miss the window. Build them into your routine at the 45-minute mark so they are active when you need them.
Foria Sleep Capsules combine CBD, CBN, and botanicals formulated specifically for sleep onset and sleep quality. Take them with a warm drink and let them work.
Shuteye Chai by Foria is a magnesium and mushroom latte designed to be your wind-down drink. Warm, grounding, and functional.
30 minutes before bed: Bathe or shower
A warm bath or shower raises your core body temperature. When you get out, your temperature drops rapidly, which mimics the natural temperature drop that signals sleep onset. This is one of the most evidence-backed sleep interventions available, and it costs nothing.
Adding a bath soak with magnesium or calming botanicals amplifies the effect through transdermal absorption.
Calming Bath Soak by Surya is an Ayurvedic herbal soak formulated to calm the nervous system and prepare the body for rest. Add it to a warm bath 30 minutes before bed.
20 minutes before bed: Body oil and self-massage
Abhyanga, the Ayurvedic practice of self-massage with warm oil, is one of the oldest sleep rituals in the world. It activates the parasympathetic nervous system, reduces cortisol, and grounds the body after a stimulating day. Even five minutes of intentional application makes a measurable difference.
AUM Restorative Body Oil by M.S Skincare is our Ayurvedic evening body oil, formulated with lavender, rose, and kakadu plum. It is designed specifically for this moment: slow, warm, intentional. Apply it to your legs, arms, and feet before bed and let the ritual do its work. This is the product we return to every night.
10 minutes before bed: Set your sleep environment
Diffuse a calming essential oil. Apply your aromatherapy roller to your wrists and temples. Put on your mouth tape. Turn on your white noise. These are the final cues that tell your nervous system sleep is imminent.
The Sleep Better Ritual Kit by Cedar and Myrrh includes an aromatherapy roller and supporting tools designed specifically for pre-sleep use. It is a complete sensory wind-down in one kit.
BONNE NUIT Aromatherapy Roller (French for good night) is a lavender and chamomile roller designed to be applied to pulse points as the final step of your wind-down.
The framework, simplified
60 minutes out: screens off, clock on. 45 minutes out: supplements in. 30 minutes out: bath or shower. 20 minutes out: body oil and self-massage. 10 minutes out: environment set, mouth tape on, lights low.
Consistency matters more than perfection. Do this for two weeks and your body will begin anticipating sleep before you even get into bed.
Find everything you need in The Sleep Edit.
Also in this series: Why You Can't Sleep: The Real Reasons and What Actually Helps, Sleep Is a Skill: How to Build a Wind-Down Ritual, and The Best Sleep Products of 2026.
