We all know for a good night’s sleep, we should stop scrolling way before bedtime, maybe have a warm bath, get into our PJs, but be honest, how many of us do it? All too often, we switch off our phones at the same time as the bedside lamp, and unless you’re one of the lucky ones who’s off as soon as your head hits the pillow, it’s a case of tossing and turning until sleep comes.

According to Pauline Beijen, who has spent much of her adult life thinking about how to give customers the best night’s sleep as the co-founder of Devon Duvets over 16 years ago, what we do in the hour or two directly before we hit the sack is key.

Not only has she perfected her own bedtime rituals for a good night’s sleep (see below), Pauline also used her 30 years’ worth of knowledge of holistic therapies, homoeopathy and aromatherapy to bring us a brilliant new bedtime hack: The Dream Box (£99).

Ribbon-tied in a midnight-blue box, and wrapped in the same wool they use in their lovely handmade duvets, it’s full of natural no-nasties goodies: a luxurious candle and wax melts with soothing aromas; organic sleep teas infused with calming herbs; a linen lavender sachet harvested from the purple fields of Provence for popping in your pyjama drawer; an orange-blossom scented air parfum to spritz in your bedroom before lights’ out, and a lavender-scented eye pillow for helping tired eyes become heavy and drift off.

I have a Dream Box on my desk (I know – so jammy), and as I write I’m sitting here wreathed in the soft, soporific scents of lavender, neroli and orange blossom. If I spritz around any more of that more’ish air parfum, I’ll be away with the hibernating hedgehogs! They’re perfume quality, you see, so you really only need a couple of small spritzes to make your room smell gorgeous.

Knowing you love your sleep as much as we do, we’ve nabbed one to give away to one lucky Muddy reader. And not just that – we also have a handmade Devon Duvets wool duvet (in the size of your choosing), worth up to £314! Read on for Pauline’s personal bedtime rituals, then hop over to Muddy Reader Treats for your chance to win. Sleep tight!

1/ Embrace the warmth

Winter evenings are a perfect time to layer up; both in clothing and in bed. I love wrapping myself in natural fibres like wool, which feels warm yet is breathable. Even though the Devon Duvets wool bedding I use means I don’t need extra warmth, I still like to use a hot water bottle. It’s a memory of my childhood and makes me feel secure. Placing it at my feet or holding it as I read a book before bed is such a comforting winter ritual. For me it’s a powerful way to bring warmth and calmness into my evening.

2/ Balance the temperature

I like to keep my bedroom cool while staying warm and cosy in bed snuggled under one of our wool duvets.

3/ Create a candlelit glow

As darkness falls earlier, I love to light aromatherapy candles to create a soft and aromatic glow. Candlelight helps me switch from the busyness of the day to the calm of the evening. It’s a ritual that, for me, feels grounding and helps my body to recognise that it’s time to relax. Don’t forget to blow out your candles before you sleep, of course!

4/ Sip a warm soothing drink

One of my favourite winter rituals is making a calming herbal tea about an hour before bed. The warmth of the tea feels like a familiar hug. Herbs like Lemon Balm, Hops, or Rooibos all help me to unwind. It’s my moment of stillness before sleep.

5/ Wind down with gratitude

Before bed, I like to take a few minutes to reflect on my day and write down one or two things I’m grateful for. Winter nights feel perfect for this, there’s something about the quiet of winter that lends itself to deep reflection.

6/ Connect with nature, even in winter

Even in winter, I like to step outside for a few moments before bed, to feel the crisp air on my face or gaze at the stars. It’s my way of reconnecting with nature and resetting my mind for a peaceful night.

7/ Soothing sounds

Winter nights can be so still, making it the perfect time to listen to calming sounds. Sometimes it’s the soft crackle of a fire, or other times, I’ll play gentle nature sounds, like rain or flowing water to create a relaxing atmosphere.

8/ Read or meditate before sleep

Instead of scrolling through my phone, I love to spend 15 minutes quietly reading something inspiring or meditating. Sometimes, I focus on a short, guided visualisation imagining myself in a tranquil forest or by a gentle stream and I let myself fall into rest.

9/ Let go of the day with deep breathing

Before drifting off to sleep, I like to take a few deep breaths to release any tension lingering from the day. I breathe in deeply through my nose, from my heart, hold for a few seconds, and exhale slowly. This small practice always helps me feel centred and ready for sleep.

If we listen to the rhythms of nature, I think that winter encourages us to rest more deeply, much like the animals hibernating or the earth resting beneath a blanket of snow. I believe that by slowing down and creating small, meaningful rituals for our evenings, we find our own unique path to peaceful sleep.