The 3-Step Bedtime Routine for Better Sleep (Soap Included)

The race to get to bed – teeth brushed, pyjamas on, lights off – often leaves little room for the gentle transition your nervous system actually needs. There is a lot of complicated advice about sleep: blue light, hormones, mattresses, supplements. It can feel overwhelming. In my own experience, and in the research, what often makes the biggest difference is something much simpler: a consistent, calming routine you actually enjoy.

Sleep experts know that your body doesn't simply switch from "awake" to "asleep" at bedtime. Instead, it needs cues: a predictable sequence, dimmer lights, a drop in body temperature and something that feels genuinely calming.

As an artisan soap maker, I've noticed that when handwashing or a bath becomes part of that wind-down sequence, the whole routine feels more grounded. A lovely bar of soap, a few minutes of intentional warmth and a moment to pause can transform a rushed bedtime into something that actually supports sleep.

Why Bedtime Routines Matter (and Why They're Not Just for Children)

Sleep medicine specialists talk a lot about “sleep hygiene” – not in the sense of being clean, but as a collection of habits that support good sleep. A 2023 review on sleep physiology and hygiene emphasised that regular bedtimes, a consistent wind-down routine and relaxing pre-sleep activities are core recommendations for improving sleep quality, rather than relying solely on medications. You can read a summary in this review on sleep physiology, pathophysiology and sleep hygiene.

Studies also show that irregular sleep patterns – constantly shifting bed and wake times – are associated with poorer health outcomes, even when total sleep time is similar. This is outlined in a paper examining sleep timing, variability and health in adults.

Multiple NHS trusts have produced practical leaflets for patients that boil this down to very simple advice:

• Go to bed and get up at roughly the same time every day.

• Create a wind-down routine in the 60–90 minutes before bed.

• Include a relaxing activity such as a warm bath, reading, or relaxation exercises.

You can see examples in resources like this hospital leaflet on improving sleep and using a relaxing routine, and in another NHS guide recommending a warm bath as part of a sleep hygiene routine. The Every Mind Matters campaign adds similar advice, encouraging people to build a consistent pre-bed pattern and avoid stimulants late at night, as described in their guide on how to fall asleep faster and sleep better.

The good news is that your bedtime routine does not need to be complicated. In fact, simpler is often better.

Step 1: Wash with Warm Water and Handmade Soap

Your first step is a warm bath or shower with a gentle bar of soap.

A meta-analysis on water-based passive body heating found that a warm bath or shower taken 1–2 hours before bed can shorten the time it takes to fall asleep and improve sleep efficiency. This is described in the review on warm baths/showers and sleep improvement. Articles from organisations like the Sleep Foundation have unpacked this for the public, explaining how the combination of warmth and subsequent cooling helps the body’s circadian system prepare for sleep; see their overview of showering before bed and sleep quality.

From a skin perspective, evening washing is also the time to remove SPF, make-up and the day’s pollution, which helps prevent clogged pores and irritation.

To keep this step both soothing and kind to skin:

• Use warm, not very hot, water.

• Choose a creamier, moisturising handmade soap, perhaps with shea butter, cocoa butter or oat additions.

• Let the lather sit briefly on oilier or more congested areas, but be gentle overall.

The natural glycerin in cold-process soap acts as a humectant, helping the top layers of your skin hold onto water. Clinical work on glycerin’s role in skin hydration supports this approach, showing improvements in barrier function when glycerin is part of regular skin care.

If you like to sink more fully into the experience, you might revisit our post on slow living in the shower or our guide to creating an evening bath ritual for stress relief once it’s live.t.

Step 2: Soften (Nourish Your Skin While It's Receptive)

The second step is short but important: lock in the moisture you’ve just given your skin.

Dermatology guidance often recommends applying moisturiser shortly after bathing, while the skin is still slightly damp, to trap water in the outer layers. The American Academy of Dermatology and similar organisations emphasise this as a core principle of dry-skin care, and NHS trusts echo it in their advice for people with eczema and dermatitis.

Practically, this can be as simple as:

• Gently patting your skin so it’s no longer dripping but still slightly damp.

• Applying a straightforward fragrance-light body cream, butter or oil.

• Paying attention to shins, forearms and hands, which often dry out first.

If you prefer to keep your product shelf very minimal, you can rely on a well-formulated, conditioning bar to do much of the hydration work, then use a simple oil like jojoba, sweet almond or a dedicated body butter once you’re out of the water.

This is also a nice moment to choose textures and scents that reinforce “rest” – think soft, calming notes like lavender, chamomile, frankincense or an unscented option if your skin is sensitive.

Step 3: Unwind (Create the Conditions for Sleep)

The third step is where you shift from caring for your skin to caring for your nervous system.

NHS and mental-health organisations offer many ideas for calming the mind before bed, including breathing exercises, progressive muscle relaxation and mindfulness. You can explore options in Mind’s tips on relaxation techniques for everyday stress and in NHS resources on breathing and relaxation exercises to support mental wellbeing.

You do not need to do everything. Choose one or two that you’re willing to repeat most nights:

• Reading a chapter of a gentle book (not a frantic news app).

• Doing a 5–10 minute guided relaxation audio.

• Journalling three things you’re grateful for or want to release from the day.

• Practising a short grounding routine, similar to the “five senses” techniques described by young people in blogs about grounding exercises for anxiety.

The key is predictability. Over time, your brain begins to associate this exact sequence – wash, soften, unwind – with sleep. Sleep clinicians refer to this as building “conditioned associations” as part of sleep hygiene, which you’ll see referenced in NHS booklets on sleep routines and brain cues.

Putting It Together: A Realistic 45–60 Minute Template

On a typical evening, your 3-step routine might look like:

1. Wash (10–20 minutes)

   • Warm bath or shower with a gentle handmade bar.

2. Soften (5–10 minutes)

   • Pat dry, apply body moisturiser, brush teeth, put on nightwear.

3. Unwind (20–30 minutes)

   • Read, listen to a relaxation audio, stretch gently or journal.

If you’re short on time, you can compress the steps. Even a five-minute mindful wash followed by a brief moisturise and a few minutes of slow breathing is better than no routine at all.

Frequently Asked Questions: 3-Step Bedtime Routines

1. Do I have to bathe every night to benefit from a routine?

Not necessarily. You can still build a three-step routine even if you shower or bathe every other night. On non-bath nights, you might replace the full wash with a simple face cleanse and hand-and-foot wash using your handmade soap. The important part is the structure and repetition of your routine, as emphasised in sleep-hygiene resources like the NHS guide to consistent bedtime routines.

2. What if I work shifts or have an unpredictable schedule?

Shift work makes regular routines harder but not impossible. Try to create a mini version of your three steps each time you head to bed, even if “bedtime” moves. Research on sleep and circadian hygiene suggests that stabilising whatever you can – such as your pre-sleep routine – still offers benefits, as discussed in studies on sleep hygiene practices and sleep quality.

3. Can a warm bath really improve sleep, or is that overhyped?

There is solid evidence that warm baths and showers before bed can help some people fall asleep faster and sleep more efficiently. The meta-analysis on warm bathing and sleep and multiple NHS leaflets recommending warm baths before bed aren’t based on marketing – they reflect measured changes in sleep onset and subjective sleep quality. It’s not a cure-all, but it’s a low-risk tool worth trying.

4. How does handmade soap fit into sleep hygiene?

Handmade soap itself doesn’t “make” you sleep, but it turns the washing part of your routine into something you look forward to. A bar that feels luxurious and gentle makes it easier to commit to the ritual night after night. That repeatable, enjoyable pattern is exactly what sleep experts want people to build.

If you’d like a bar of soap that makes your nightly wash feel like the first step of something soothing rather than the last task of the day, you’re very welcome to explore our evening-friendly soaps and join our waiting list. We’ll let you know as soon as new sleep-supporting scent blends and bedtime sets are ready.