Creating Your Evening Ritual
A 45 to 60 minute wind-down of warm bath, body oil and quiet reflection, with simple timings and safety notes for a more restful night.
This ritual is a structured wind-down between the busy part of your day and sleep. Start about 90 minutes before bed: research on evening bathing found that a warm bath or shower one to two hours before bedtime helped people fall asleep sooner, while bathing just before bed did not.
What You'll Need
- — Essential oil (lavender or rose), plus an unscented liquid soap or bath gel to blend it into
- — Body oil or moisturizer
- — Soft towels and a comfortable robe
- — Candles in stable holders, or flameless candles
- — Soft music
- — Journal (optional)
Your Evening Ritual Steps
Step 1
Prepare the Room
5 minutes
Set the room before you bathe: low, warm light, quiet music, and your robe and towel within reach. Put your phone away for the rest of the evening; HealthLink BC advises avoiding phones, computers and tablets in the hours before bedtime.
- Dim overhead lights and switch on a warm lamp
- Place candles on a stable surface away from towels and curtains, and never leave them burning unattended
- Set your robe, towel and body oil within reach of the bath
- Warm the bathroom so you are not chilled stepping out, but keep the bedroom cool for sleep
Step 2
Warm Bath
15–20 minutes
Run a warm bath and soak for 15 to 20 minutes. Essential oils do not mix with water, so blend them into an unscented liquid soap or bath gel first; Epsom salts or dried botanicals can be added for texture and scent, but they will not disperse the oil.
- Keep the water warm, not hot (around 40°C); skip hot soaks if you are pregnant, have been drinking, or have low blood pressure or a heart condition
- Blend 2–8 drops of essential oil into the same amount of unscented liquid soap or bath gel, then add it to the water; skip essential oils if you are pregnant or breastfeeding, and keep them away from cats
- Breathe slowly as you soak, letting each exhale run a little longer than the inhale
- Stand up slowly, since warm water can leave you light-headed
Step 3
Body Oil
10–15 minutes
While your skin is still slightly damp, apply body oil with slow, unhurried strokes. If you add essential oil, keep it to no more than 2 per cent of the blend (under 1 per cent for rose), which is only a few drops per tablespoon.
- Warm the oil between your palms
- Apply with slow, even strokes
- Use firmer pressure on the shoulders, calves and feet, and lighter strokes elsewhere
- Choose an unscented oil if your skin is sensitive
Step 4
Quiet Reflection
10 minutes
Finish somewhere comfortable with a few minutes of slow breathing or a short journal entry, then keep the lights low until you sleep.
- Sit or lie comfortably
- Take a few slow breaths and notice how your body feels
- Write down three things that went well today and one task for tomorrow, so it is off your mind
- Keep lights low from here until you sleep
Tips for Success
Creating Consistency
- Start with two or three evenings a week
- Choose a regular start time, about 90 minutes before bed
- Prepare supplies in advance
- If time is short, keep just the bath and body oil
Personalizing Your Ritual
- Adjust scents to your preferences, or leave them out
- Swap the bath for a warm shower on busy nights
- Choose unscented oils if your skin is sensitive
- Blow out every candle before you go to bed
Where Elegance Meets Desire, you discover not only intimacy but a deeper connection to yourself.
