In today's fast-paced world, achieving quality sleep can feel like an elusive goal. But the truth is, sleep is the foundation of good health - impacting everything from our mood and energy to skin health and immunity. That's why we've teamed up with the wellness experts at Made by Coopers, a natural aromatherapy and skincare brand dedicated to better sleep through holistic rituals.
Here are 10 expert-approved tips to help you create the ultimate wind-down routine—and wake up feeling deeply rested.
Guest blog written by Clare White, founder of Made By Coopers
1. Start With Light, Breathable Bedding
Your bedding should support - not sabotage - your sleep. Many people overlook the importance of light, breathable materials when it comes to temperature regulation at night.
Soak&Sleep’s linen and cotton bedding options are perfect for maintaining a consistent, comfortable temperature. Linen naturally wicks away moisture and allows air to circulate, helping you stay cool in summer and cosy in winter. For sensitive skin or warmer climates, 100% cotton is soft, breathable, and hypoallergenic.
Tip: Try a 100% cotton duvet cover paired with a temperature-regulating pillow for a restful, sweat-free sleep.
2. Create a Calming Bedtime Ritual
Just like children benefit from bedtime routines, adults do too. Rituals signal to your brain that it's time to unwind.
At Made by Coopers, our wind-down ritual includes using our Sleepy Head Pillow Mist - a calming blend of lavender, frankincense and chamomile - to help soothe the senses before bed. Lightly spritz your pillow and take a few deep breaths to invite calm into your space.
Bonus Tip: Try combining aromatherapy with a cup of herbal tea and reading a chapter of a book to ease the mind.
3. Avoid Blue Light After Sunset
Exposure to blue light—emitted by phones, tablets and computers - can disrupt melatonin production and interfere with your circadian rhythm.
Try to switch off devices at least an hour before bed, or use blue light blocking glasses if screen time is unavoidable. Instead, dim the lights and opt for calming activities like journaling or gentle stretching.
Want to take it further? Create a “tech-free zone” in your bedroom for a true sanctuary feel.
4. Use Aromatherapy to Signal Sleep Time
Scents have a direct line to the brain’s limbic system - the part responsible for emotions, memory and arousal. That’s why essential oils can be so effective in creating sleep cues.
The Made by Coopers Sleepy Head Balm is a must-have for your bedtime ritual. Massage a little onto your wrists, temples or chest. It contains calming ingredients like lavender and frankincense, which promote relaxation and deeper sleep.
5. Cool Room, Warm Feet
Temperature plays a crucial role in falling asleep quickly. While a cooler room (around 16-18°C) promotes better sleep, cold feet can delay the process.
Invest in breathable bedding like Soak&Sleep's French Linen Sheets, and wear natural-fibre socks to bed if your feet tend to get cold. It sounds simple, but this combination helps the body regulate core temperature more effectively.
6. Try a Guided Meditation or Breathwork
An anxious mind is one of the biggest barriers to restful sleep. Guided meditations or breathwork exercises can help calm racing thoughts and activate the parasympathetic nervous system.
Whether it’s a 5-minute body scan or a soothing breath count, these techniques ease you into a restful headspace.
Even better: Keep your phone on airplane mode while listening to avoid notifications disrupting your calm.
7. Keep It Dark and Quiet
Melatonin production is triggered by darkness, which is why sleeping in a pitch-black room is essential. Use blackout curtains or a weighted eye mask to block out light.
For noise disturbances, try earplugs or a white noise machine. Alternatively, a calming playlist with ocean sounds or soft rain can lull you into sleep.
Add a Touch of Luxury: Soak&Sleep’s mulberry silk eye masks feel soft against the skin while gently blocking light.
8. Limit Caffeine and Alcohol
Caffeine can stay in your system for up to 10 hours, so it’s best to avoid it after lunchtime. While alcohol might make you feel sleepy at first, it actually disrupts deep sleep and REM cycles.
Swap out your usual evening glass of wine for a herbal infusion like chamomile, lemon balm or valerian root. A sleep-promoting ritual like this, combined with aromatherapy, can make all the difference.
9. Soak the Day Away
A warm bath or shower about 90 minutes before bed can help lower your core temperature and cue your body to prepare for sleep. Adding aromatherapeutic elements enhances the experience even more.
Try Made by Coopers Sleepy Head Bath Salts, infused with calming essential oils and magnesium-rich salts that help ease muscle tension and nervous energy.
Follow your bath with lightweight nightwear and Soak&Sleep’s breathable cotton bath towels for that spa-at-home feeling.
10. Stay Consistent
Consistency is key. Going to bed and waking up at the same time each day—even on weekends—helps set your internal body clock, making it easier to fall asleep and wake naturally.
Start small by setting a consistent wind-down alarm to remind you to begin your nighttime ritual. Over time, your body will begin to associate these cues with rest and recovery.
Final Thoughts
Creating a sleep-friendly environment doesn't have to mean a complete lifestyle overhaul. Small, intentional shifts—like choosing breathable bedding, adding aromatherapy, and cutting out screen time—can create powerful change over time.
Soak&Sleep’s expertly crafted bedding paired with Made by Coopers’ natural sleep products is a match made in nighttime heaven. Together, they help you craft the perfect sanctuary for deep, nourishing sleep.
Ready to upgrade your nights? Explore Soak&Sleep’s collection of sleep-enhancing bedding and discover Made by Coopers’ full sleep ritual range at www.madebycoopers.com.
