The clocks went back on 25 October, and suddenly 5pm feels like midnight. If the darker evenings have left you tossing and turning, you are far from alone — the change in light plays havoc with our internal clocks. One of the simplest, most reliable fixes is a proper wind-down ritual: a short sequence of small steps that tells your body the day is done. Here is ours.
Start with the light
About an hour before bed, turn the big lights off and switch to something softer. A single warm lamp or a low bedside light is enough. Bright overhead lighting tells your brain it is still daytime; softer light starts the wind-down naturally. If you usually scroll in bed, this is also the moment to leave the phone charging in another room — nothing ruins a calm evening faster than one last check of the news.
Make your bed a signal
Scent is one of the strongest cues for routine. A light mist over your pillow and bedding each night becomes a signal your mind quickly learns: this smell means sleep. We use the anatomē Sleep Pillow Spray (£25) — a Roman chamomile blend with 28 botanical extracts, developed using the principles of aromachology, the study of how scent influences the mind and emotions. Two or three sprays over the pillow is plenty; the fragrance is gentle, not overpowering, and it fades as you drift off.
Keep the routine boring (in a good way)
The magic of a bedtime ritual is repetition, not novelty. Do the same steps in the same order every night — light a candle, change into nightclothes, mist the pillow, read a chapter — and within a week or two your body starts winding down before you have even finished. A warm drink helps too: chamomile tea or warm milk are classic for a reason. Keep it caffeine-free after mid-afternoon, especially in the darker months when your system is already adjusting.
Don’t forget the dark mornings
The clocks going back gives with one hand and takes with the other: evenings feel cosier, but mornings are pitch black again. Try to get some daylight in the first hour after waking — open the curtains properly, step outside for a few minutes if you can. A consistent wake time, even at weekends, does more for your nights than almost anything else.
If a calmer bedtime sounds good, the anatomē Sleep Pillow Spray is £25 and sits in our Under £50 collection. For more sleep-friendly gift ideas, have a read of our guide to Christmas gifts for better sleep. Sweet dreams.