Your Sleep Toolkit – How to Create a Personal Bedtime Routine That Actually Works

When it comes to improving your sleep, the secret isn’t just in the supplements or fancy pillows — it’s in consistency. A personalised bedtime routine signals to your brain and body that it’s time to shift into rest.

Let’s build your sleep toolkit, using practical tools that work with your nervous system and subconscious mind.

🕯 Step 1: Set the Scene

• Dim the lights about an hour before bed

• Use calming scents like lavender or chamomile

• Make your bedroom a screen-free, stress-free zone

Your environment matters more than you think. This helps cue your body that it’s time to slow down.

🎧 Step 2: Choose the Right Sleep Audio

Not all audios are the same, and using the right one makes all the difference.

• Try Drift if you can’t fall asleep

• Try Anchor if you wake up during the night

• Try Rise if you sleep but feel unrefreshed

These recordings are like a gentle signal to your subconscious: you’re safe, it’s time to sleep. Head over to the survey if you’re not sure which would be most beneficial to you.

📖 Step 3: Mind Dump or Journal

Anxious thoughts love bedtime. Give them somewhere else to go.

• Write down worries, to-do lists or thoughts

• End with one thing you’re grateful for

This helps reduce overthinking and tells your mind, “We’ve dealt with that — time to rest.”

🧘 Step 4: Still Not Sleeping? Go Deeper with Slumber Shift

If you’ve tried sleep hygiene, audio, journaling and still can’t sleep well, it might be time for deeper emotional and subconscious support.

That’s what my Slumber Shift programme offers — a 4-week one-to-one journey that helps uncover the root of your sleep issues and gently reprograms the patterns that are keeping you awake.

✨ You don’t have to figure it out alone. Download a free audio, try a new sleep ritual tonight, or book a free call to explore personalised support.