Bedtime rituals: creating your ideal routine for a good night's sleep
Written on 08/13/2025 by Pauline de Santarome
Did you know that lack of sleep can have harmful effects on mental and physical health? Stress, anxiety, decreased concentration, chronic fatigue... Sleep disorders can have a significant impact on our daily lives. Fortunately, there are natural solutions to improve sleep quality, such as establishing a bedtime routine and using herbal and mineral-baseddietary supplements for sleep.
The basics of an effective bedtime routine
Do you have trouble falling asleep? Do you wake up feeling tired? It may be time to review your evening routine and adopt rituals for restful sleep.
Determining your sleep needs
The first step is to determine how many hours of sleep you need each night. On average, adults need 7 to 9 hours of sleep, but this can vary from person to person. To find out how many hours of sleep you need, observe how many hours it takes for you to feel rested and refreshed in the morning.
Promote an environment conducive to sleep
Your bedroom should be a quiet, dark, and cool place to promote optimal sleep.
Set the temperature between 18 and 19°C (according to the INSV ).
Turn off all light sources.
Use blackout curtains to block out daylight.
Choose a comfortable mattress and pillows.
If possible, reduce outside noise.
Avoid stimulants before bedtime
Certain substances and activities can disrupt your sleep. Here are some examples of stimulants to avoid before bedtime:
Caffeine (coffee, tea, soda).
Alcohol.
Nicotine (cigarettes, tobacco).
Hearty meals late in the evening.
Screens (television, computer, smartphone).
Engage in regular physical activity
Physical activity is an excellent way to improve sleep quality. However, it is important not to exercise too intensely too close to bedtime. Ideally, plan your intense workouts at least 3 hours before bedtime. For gentler workouts before bed, opt for relaxing activities such as walking or yoga.
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6 examples of routines for sleeping well
In addition to establishing the foundations of an effective bedtime routine, here are six examples of rituals you can incorporate into your routine to promote even more restful sleep.
Take a warm bath with essential oils such as lavender or chamomile. (before bedtime)
Read a book or listen to soft music to help you relax and take your mind off the day's worries.
Incorporate dietary supplements to promote sleep. Santarome's Somnifor 4 ACTIONS melatonin-based dietary supplement is a natural complex of plants and lavender essential oil that promotes sleep and deeper sleep.
Do relaxation and breathing exercises (meditation, yoga, etc.) to calm your mind and prepare for sleep.
Writing in a journal can help you release negative thoughts and emotions before going to bed.
The risks of sleep deprivation
Sleep is vital for physical and mental health. Sleeping well allows the body to rest, regenerate, and consolidate memory. Lack of sleep can have serious consequences, including:
An increased risk of chronic diseases, such as cardiovascular disease, diabetes, obesity, and high blood pressure.
A decrease in alertness and concentration, which may increase the risk of accidents.
A change in mood and an increased risk of depressive disorders.
A weakened immune system.
Difficulties with memorization and learning.
By adopting a healthy bedtime routine, you will enjoy many benefits: improved mood, better concentration, increased energy, and a stronger immune system.
To help you get a good night's sleep and go to bed feeling calm, Santarome Bio has developed a range of organic dietary supplements made from plants and nutrients.
