Sunday Wind Down Routine: Make Your Bedroom a Sleep Sanctuary
Rest Deeper. Wake Brighter. Live Better.
Sunday evenings have a special kind of magic. They’re a soft landing from a busy week and a gentle lead-in to the one ahead. But too often, Sunday nights feel more stressful than serene—racing thoughts, last-minute to-dos, and the creeping weight of “Sunday scaries.”
That’s why a calming wind down routine is essential. It sets the stage not just for a great night’s sleep, but for a better week altogether. And it starts with your bedroom.
In this guide, we’ll show you exactly how to turn your Sunday nights—and your bedroom—into a true sleep sanctuary. From lighting and layout to habits and headspace, we’re sharing practical, soothing tips to help you drift off faster and wake up feeling restored.
Why Sunday Night Matters
Sunday night sleep impacts the entire week ahead. Poor rest can lead to:
Increased Monday anxiety
Lower focus and productivity
Mood swings and irritability
Poorer decision-making and stress management
By contrast, a well-rested start to your week improves emotional regulation, energy levels, and your ability to stay present—whether you're in meetings, with your kids, or just trying to get through your to-do list.
So how do we create a sanctuary that helps you truly unwind?
Step 1: Set the Scene – Your Bedroom Matters
Your environment has a powerful effect on your nervous system. The right atmosphere tells your body it’s time to relax and prepare for sleep.
Calming Colours
Soft greens, muted blues, gentle purples, and warm neutrals work wonders for calming the mind. These tones promote a parasympathetic (rest-and-digest) response and make your bedroom feel like a retreat.
Lighting Levels
Switch off overhead lights and use warm, soft lighting—think bedside lamps, fairy lights, or Himalayan salt lamps. Avoid harsh white or blue light, especially 1–2 hours before bed.
Pro Tip: Try dimming your lights gradually from 8pm onward. It cues your body to start producing melatonin (your natural sleep hormone).
Scent for Sleep
Aromatherapy is an easy and effective sleep booster. Diffuse or lightly spritz calming scents like:
Lavender (calms the nervous system)
Chamomile (soothes anxiety)
Cedarwood (grounds the mind)
Bergamot (reduces cortisol)
Step 2: Declutter Your Space, Declutter Your Mind
Your bedroom should feel peaceful—not like a storage unit. Physical clutter = mental clutter.
Quick Sunday Declutter Checklist:
Clear your bedside table (just the essentials!)
Tidy clothes into drawers or hampers
Wipe down nightstands and mirrors
Make your bed fresh with calming linen
Bonus tip: Keep a small tray or basket near your bed for phone, books, and lip balm—so your bedtime items feel intentional, not chaotic.
Step 3: Create a Sensory Wind Down Ritual
The key to great sleep? Teaching your brain that your bedroom = rest. Use these sensory habits to shift your nervous system from alert to calm.
👂Sound
Use white noise, nature sounds, or calming playlists to drown out distractions. A fan, sleep machine, or Spotify’s “Night Rain” playlist can work wonders.
👃Smell
A few drops of lavender or a linen spray on your pillow creates an immediate association with winding down.
👁️ Sight
Dim the lights and remove tech (or at least turn on night mode). Blue light from screens delays melatonin production—making it harder to sleep deeply.
🖐 Touch
Choose soft, breathable bedding and supportive pillows. Consider a Resti Luxe Pillow or Comfort Mattress Topper to add that “ahhh” feeling of comfort as soon as you lie down.
Step 4: The Great Sunday Tech Tidy
Let’s talk screens. We love them—and they love keeping us awake.
Digital Wind Down Routine:
Set your phone to Do Not Disturb after 8:30pm
Keep chargers out of the bedroom if possible
Use a gentle alarm clock instead of your phone
Try one of these swaps:
Scroll → stretch
Emails → journaling
Netflix → a good book
Not ready to ditch screens? Install a blue light filter app and limit stimulating content (looking at you, true crime TikToks 🙃).
Step 5: Mindful Wind Down Activities
Your brain doesn’t know how to “just relax”—you have to show it.
Try one of these mindful activities on Sunday night:
Journaling: Release the mental clutter
Reading: Fiction is best—no work emails allowed!
Meditation: Even 5 minutes of deep breathing calms your nervous system
Gratitude: Write down 3 good things from the week
This is the perfect moment to light a candle, play some soft piano, and let your week go.
Step 6: The Sunday Soak (or Shower)
Warm water relaxes muscles, eases tension, and signals your body it’s time to rest. A Sunday bath can become a ritual that prepares you—mind and body—for a full night’s sleep.
Bath Add-Ons We Love:
Magnesium flakes (eases stress + muscle tension)
Chamomile or lavender oil
A calming podcast or playlist
Candlelight instead of bathroom lights
Not into baths? A hot shower + body lotion ritual can have the same effect.
Step 7: Upgrade Your Sleep Setup
You deserve bedding that helps you drift off—not one that makes you toss and turn.
Sunday Sleep Sanctuary Checklist:
💤 A breathable, supportive pillow (like our Resti Essential Foam Pillow)
🛏 A plush but structured mattress topper for comfort & support
🪟 Blackout curtains or a sleep mask to block light
🌬 A fan or air purifier to keep air cool and fresh
Resti Tip: Foam pillows and toppers respond best when paired with a cool, clean sleep space. Keep things light, breathable, and consistent for deeper sleep.
Step 8: Stick to a Consistent Sleep Time
Yes, even on Sundays.
Consistency is the secret weapon of sleep. Going to bed and waking up at the same time (within 30 minutes) helps your body regulate melatonin, improve sleep depth, and reduce Monday morning grogginess.
Ideal Sunday Schedule:
7:30pm – Dim lights, turn off bright screens
8:00pm – Wind down activity (book, journaling, stretching)
9:00pm – Skincare & oral hygiene
9:30pm – In bed, low lighting
10:00pm – Sleep
Try this for 2 weeks. You’ll feel the difference.
Make Your Sunday Special, Not Stressful
Instead of dreading Monday, romanticise Sunday.
Turn your wind down routine into a self-care ritual:
- Fresh sheets
- A lovely cup of chamomile tea
- A slow skincare routine
- Gratitude journaling
- Slipping into bed early, with your favourite book or playlist
Sleep Sanctuary Recap: Sunday Wind Down Checklist
🪴 Tidy and declutter your sleep space
🕯️ Switch to soft, warm lighting
📴 Turn off or put away devices by 8:30pm
🛁 Take a relaxing bath or shower
📓 Do something calming (read, journal, meditate)
🛏️ Use high-quality, supportive bedding
🕘 Aim for a consistent 10pm bedtime
Build Your Sleep Sanctuary, One Sunday at a Time
Sunday doesn’t have to be the start of stress—it can be the beginning of a new kind of rest.
By turning your bedroom into a sanctuary and embracing a gentle wind down routine, you give your body and mind the best chance to truly recover and prepare for the week ahead.
And the best part? You only have to start with one small change. Maybe tonight it’s fluffing your pillow or turning your lights down earlier. Tomorrow? You’ll feel the difference.
Rest deeper. Wake fresher. Live better.
- Sending you restful nights from Resti Sleep
P.S 💗 A Note from Becky at Resti: Our Sunday Reset
"At home, Sundays are reset days. They’re not just about slowing down - they’re about setting up the week with calm, comfort, and intention.
Every Sunday afternoon, my girls and I do what we call our “Sunday Reset.” We pop on our favourite playlist (usually something mellow, with a little pop or acoustic vibe), light a candle, and work our way through the house - room by room. We fluff pillows, wipe down surfaces, fold blankets, and put stray things back where they belong. It’s not about perfection - it’s about creating peace.
There’s something really grounding about it. The house feels lighter. We feel lighter. And by the time evening rolls around, we’ve created a space that feels like a sanctuary, not just looks like one.
Once everything’s refreshed, I ease into my own Sunday night wind down - clean bedding, a cup of tea, and a good book. And for the girls, a warm bath, their favourite sleep spray on the pillow, and some quiet time before bed.
It’s our way of saying: we’re ready for the week ahead, rested and reset.
If you already have your night time routine sorted, this might be the bonus step that ties it all together.
Here’s to soft Sundays and even softer landings into Monday."
- Becky x
Resti Sleep
