The Importance of Sleep
Sleep is the quiet foundation of wellness. It restores the body, balances the mind, and shapes how we rise the following morning. Yet in a world of late-night scrolling and endless to-do lists, switching off can feel elusive.
With many of us working, or catching up on life admin, late in the day, adding anything to our evening routine can seem like an indulgence we don't have time for.
We invite you to join this month’s La Pochette Wellness Challenge and embrace the wind down, a 5 minute nightly routine, designed to restore calm in the last part of your day. Before you get into bed, spend five minutes on a grounding routine. What yours looks like will be unique to you but we suggest incorporating two or three of the following things.
Your Toolbox of Nightly Rituals
Take a Pillow Pause
Lie back, close your eyes, and take five slow breaths. Inhale gently through your nose for a count of four, then exhale for a little longer, about six. Repeat five times before turning the lights out. Research shows this simple pattern slows the heart rate, eases tension, and helps you drift off.
Put Your Phone to Bed
Take an intentional moment and plug your phone in to charge outside the bedroom, or at least leave it face-down across the room. You are less likely to scroll, and your body avoids the late-night blue light that delays melatonin. In short, a small act that makes it easier to fall asleep and to wake feeling refreshed.
Embrace the Warm Rinse
A brief warm shower before bed is more than cleansing. As the body cools afterwards, it naturally prepares you for sleep. Even a few minutes can help you settle faster, transforming an everyday wash into a subtle signal to let go of the day.
Micro Journal - Put Down One Line
There is a lot of talk about the positive impact journaling can have on mental health but for those who are limited on time, or not in the habit of writing, it's something easy to dismiss as unachievable. Keep a notebook by the bed and write just a single line each night. This could be a worry you are releasing, or something you are grateful for. Offloading in this way clears mental space, promoting more restorative sleep.
Use Scent for Sleep
Spritz a pillow spray with lavender or place a diffuser by the bed. Over time, the fragrance becomes a signal in itself, a familiar cue that the night is beginning. Research suggests lavender in particular can deepen the sense of rest and improve perceived sleep quality.
Slip into Socks
Put on a light pair of socks before bed. It may sound unusual, but research shows that warming the feet helps blood vessels dilate, which in turn allows the body’s core temperature to fall, a natural cue for sleep. People who wear socks at night often fall asleep faster and stay asleep longer.
How to Take Part
Spend five minutes today designing your perfect wind down. Start small with only one ritual if that feels more achievable.
Each night this month, practise your rituals last thing before bed. Share your wind down routine with us, whether that's a bedside snapshot, a spray you love, or a reflection on how you felt waking up.
Tag @lapochettelife on Instagram and use the hashtag #LaPochetteWellness and one participant will win a £150 La Pochette voucher. We’ll also feature our favourites on our channel.
Ready to Join Us?
Wellness doesn't end with that evening spin class, it continues into the quiet, intentional moments that prepare us for sleep. An intentional wind down at night becomes energy, focus, and clarity in the morning, a sense of balance carried with you into your new day.
