Many of us know the feeling. You are physically tired after a long day, but as soon as your head reaches the pillow, your mind refuses to slow down.
Thoughts race, tomorrow's list starts forming and sleep feels just out of reach.
While many factors can influence how well we sleep, stress is one of the most common. One reason is cortisol, a hormone that plays an important role in the body's natural sleep and wake cycle.
Cortisol is part of the body's natural daily rhythm. It usually rises in the morning and gradually lowers towards the evening. When stress makes it harder to unwind, a calming bedtime routine can help create a clearer transition between the day and rest. For more support on building a consistent sleep ritual, read our guide on how to sleep better with Deep Relax.
What is cortisol?
Cortisol is a hormone produced by the adrenal glands. It helps regulate energy, metabolism and the body's response to stress.
Throughout the day, cortisol follows a natural rhythm. Levels are usually higher shortly after waking, helping you feel alert, before gradually reducing as the day moves towards evening.
Short term increases in cortisol are completely normal. They help the body respond to everyday challenges. The issue is not cortisol itself, but how ongoing stress can make it harder to relax at night.
Can cortisol affect sleep?
Healthy cortisol patterns support the body's natural sleep and wake cycle. However, busy routines, late night work, constant notifications and emotional stress can make it more difficult to switch off before bed.
If your mind still feels active at night, you may notice:
- Difficulty falling asleep
- Feeling tired but mentally alert
- Restless nights
- Waking during the night
- Finding it difficult to relax before bed
Why your evening routine matters
Our brains respond well to routine. Repeating the same calming activities each evening creates familiar cues that bedtime is approaching.
Rather than seeing bedtime as something that begins the moment you get into bed, think of it as starting earlier in the evening.
A slower evening routine may include turning down bright lights, putting devices away, taking a warm bath or shower, reading, gentle stretching, slow breathing and using calming essential oils.
A calming evening routine helps create repeatable sensory cues before sleep. Warm water, lower light, slower breathing and relaxing aromas can all help signal that the day is coming to an end. To understand the role fragrance can play in an evening ritual, explore our guide on how scent can help support sleep routines.
Can aromatherapy help you unwind?
For more than 40 years, Aromatherapy Associates has believed in the power of essential oils to transform everyday wellbeing rituals.
Aromatherapy is not about forcing sleep. Instead, it can help create a calmer environment and a more mindful transition into the evening.
Scent is closely linked to emotion and memory, which makes fragrance one of the most powerful sensory elements in a bedtime routine. You can read more about this connection in our article on how scent helps sleep.
A five step evening ritual to help you switch off
1. Reduce stimulation
Around an hour before bed, dim the lights and reduce screen time where possible. This helps create a clearer shift from work mode to rest mode.
2. Take a warm bath or shower
Massage Deep Relax Bath & Shower Oil onto your torso before stepping into the shower or add it to your bath. As the warm water releases the aromas, take a few slow breaths.
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3. Fill your space with calming aromas
Use the Atomiser Connect with Deep Relax Pure Essential Oil Blend to gently fill your bedroom with a comforting aroma before bed.
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4. Add a moment of self massage
Massage Deep Relax Body Oil into shoulders, neck and arms using slow circular movements to create a more mindful evening ritual.
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5. Create a calming sleep environment
Just before bed, lightly mist your bedroom with Deep Relax Sleep Mist. Fresh bedding, a cool room and a relaxing fragrance help create a more restful space.
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Repeat consistently
The value of an evening routine comes from repetition. A simple ritual used often can become a familiar signal that it is time to slow down. For a fuller evening ritual, explore how to sleep better with Deep Relax.
Shop SleepThe essential oils traditionally used in evening rituals
Many essential oils have long been used in bedtime rituals because of their comforting aromas.
Vetivert
Known for its rich, earthy scent, vetivert is traditionally used to create a feeling of grounding and calm.
Camomile
Soft, gentle and comforting, camomile has been associated with relaxation for centuries.
Sandalwood
Warm and woody, sandalwood adds depth to evening blends while creating a peaceful atmosphere.
Lavender
Perhaps the most recognised essential oil for bedtime rituals, lavender is widely used to help create relaxing evening routines.
"A good evening routine is not about doing more. It is about creating small, repeatable rituals that help your mind and body transition from the demands of the day into a calmer state."
Luke Taylor
Aromatherapy Expert, Aromatherapy Associates
Small habits that can help you unwind
Building a better evening routine does not require perfection. Start with one or two habits you can repeat consistently.
- Go to bed at a similar time each night
- Reduce caffeine later in the day
- Keep your bedroom cool and comfortable
- Read instead of scrolling before bed
- Spend five minutes focusing on slow breathing
- Avoid checking work emails before bed
- Create a consistent aromatherapy ritual every evening
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Deep Relax Bath & Shower Oil
A deeply comforting bath and shower oil designed for moments of calm before bed.
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Atomiser Connect
A waterless diffuser that brings pure essential oil blends into your evening space.
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Sleep Collection
Explore Aromatherapy Associates products designed for calming evening rituals.
Explore CollectionFrequently asked questions
What is cortisol?
Cortisol is a hormone naturally produced by the body. It helps regulate energy, metabolism and the body's response to stress.
Does cortisol affect sleep?
Healthy cortisol patterns support the body's natural sleep and wake cycle. However, stress and busy evening routines can make it harder to relax before bedtime.
Can aromatherapy help me sleep?
Aromatherapy is often used to create calming bedtime rituals and relaxing environments. It is not a treatment for sleep conditions, but many people include essential oils as part of their evening routine. For more detail, read our guide on how scent helps sleep.
Which essential oils are best before bed?
Lavender, camomile, sandalwood and vetivert are among the most popular essential oils traditionally used in calming evening rituals.
How long should my bedtime routine be?
Aim for 30 to 60 minutes of uninterrupted wind down time before going to sleep. Consistency is often more important than duration.
Should I shower before bed?
A warm shower before bed can be a helpful way to create a pause between the day and evening. Adding a bath or shower oil can make the ritual feel more calming and sensory. You can also explore our guide on how to sleep better with Deep Relax.
Discover your Deep Relax ritual
Whether you prefer a long evening bath, a restorative shower or a few quiet moments before bed, a consistent bedtime ritual can help transform the way you approach the end of the day.
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