5 Sleep-Retreat-Inspired Bedtime Rituals To Help You Sleep Better At Home

By Eve Upton-Clark

08 Jul, 2024

In Meditation Lamps, Customised Beds & Pillow Menus: Can A Sleep Retreat Lead To Better Rest?wellbeing journalist Eve Upton-Clark explores the rising travel trend of sleep tourism – custom retreats popping up globally dedicated to helping guests sleep better. From soundproofing, meditation lamps, sleep playlists and more, hotels are increasingly catering to our quest for quality rest.

If you’re wondering how to tap into the trend without the travel costs, below, James Wilson, AKA The Sleep Geek, founder of Kipmate – a platform offering advice, education and tools to help you sleep better at home – shares his ultimate five tips to recreating a sleep retreat in your own bedroom.

Have A Bath Or Shower Before Bed – “This will raise your core temperature. When you step out, it drops. This drop in core temperature is incredibly important for falling – and staying – asleep.”
Place A Hot Water Bottle On Your Feet – “Your feet are a really important part of how your body manages your core temperature.”
Prepare For Bed An Hour Before You Want To Sleep – “Let the pets out, empty the dishwasher, brush your teeth and put your PJs on, then start to wind down. When you start to feel sleepy, then you can go straight to bed.”
Meditate And Breathe – “Use an app like Calm or Headspace, or a product such as [breathing coach] Moonbird, to learn to slow your breath in a way that drops your heart rate and helps you relax, which is fundamental to you being ready for sleep.”
Watch Something Funny Before Bed – “It helps your brain to switch off. Laughter releases hormones that help you relax.”