How to Have an At-Home Spa Night for Better Sleep

Medically reviewed by
 Dr. Jing Zhang, Neuroscientist

Dr. Jing Zhang, Neuroscientist

Jing Zhang is a prominent figure in the realm of sleep research, specializing in the intricate connection between sleep and memory. With an extensive research tenure exceeding 7 years, she…

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By Geoff McKinnen Certified Sleep Coach

Last Updated On February 1st, 2024
How to Have an At-Home Spa Night for Better Sleep

Key Takeaways

  • Why Have an At-Home Spa Night: At-home spa nights are a great way to relax and promote better sleep. Creating a spa-like environment with calming scents, gentle music, and soft lighting can help release tension and prepare the mind and body for restful sleep.
  • Take Good Care of Your Skin: Establishing a nighttime skincare routine is essential for skin health and can contribute to a sense of well-being before bed. Cleansing, toning, and moisturizing are vital steps to ensure that the skin is properly cared for and nourished.
  • Benefits of Relaxation: Incorporating relaxation activities such as gentle stretches and deep breathing exercises can further enhance the spa experience and promote a peaceful state of mind, leading to improved sleep quality. Taking the time to unwind and pamper oneself is crucial for overall well-being and rejuvenation.

In today’s fast-paced world, it’s essential to make time for a DIY spa night and pamper yourself with spa treatments right at home. With our tips and techniques, you can transform your living space into a tranquil oasis, creating a spa day at home that you truly deserve.

Having a spa day at home is a fantastic way to promote a better sleep routine. By dedicating time to wind down and relax before bed, you’ll be able to release tension and stress, leading to a peaceful and restful night’s sleep. So, let’s dive into our guide and discover how to have the perfect DIY spa night for better sleep.

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Establishing a Nighttime Skincare Routine

Establishing a nighttime skincare routine is essential for promoting relaxation and rejuvenation before bed. Your skin, the largest organ of your body, deserves some extra TLC to ensure its health and appearance, helping you fall asleep with a sense of well-being.

The Importance of Nighttime Skincare Routine

A nighttime skincare routine is your “me time” to unwind and give your skin some extra attention. It allows you to remove dirt, oil, and makeup from your skin during your relaxing shower, enabling it to breathe and regenerate while you sleep. This dedicated self-care moment also provides an opportunity to apply nourishing products that help hydrate and repair your skin.

To establish an effective nighttime skincare routine, start by determining your skin type and identifying any specific concerns you have, such as dryness or acne. This skin care routine not only benefits your skin but also sets the stage for a peaceful night’s sleep.

Steps for a Relaxing Nighttime Skincare Routine

Begin your much-needed self-care routine by cleansing your skin with a gentle, pH-balanced cleanser to remove any dirt and oils that have accumulated throughout the day. You may wish to pair it with a soothing shower before bed. Either way, this step will help you remove impurities and create a fresh canvas for your nighttime skincare.

Follow up with a toner to balance your skin’s pH levels, preparing it for a little extra self-care. The gentle patting sensation while applying the toner is a soothing experience in itself.

Next, indulge in some extra self-care by applying a moisturizer that is suitable for your skin type. Look for one that contains nourishing ingredients like vitamin E, shea butter, or argan oil. This will help keep your skin hydrated and prevent dryness and irritation while you sleep.

Don’t forget to show some love to the delicate skin around your eyes. Apply a nourishing eye cream or use an eye mask to your puffy eyes can remove dark circles, and fine lines. This step is like a mini spa treatment for your eyes.

And if you’re in the mood for a little extra pampering, consider adding a sheet mask to your routine to remove dead skin cells and give your skin an extra dose of nourishment. Your skin will thank you, and you’ll be all set for a peaceful night’s sleep.

Winding Down and Relaxing Before Bed

After a long day, it can be challenging to quiet your mind and relax before bed. However, with these home spa ideas, there’s no need to walk out of the front door.

Incorporating some wind-down time into your bedtime routine can help you release tension and prepare for a restful night’s sleep.

Quiet Your Thoughts

One way to quiet your mind is through techniques such as deep breathing exercises. You can enhance this relaxing experience by setting the mood with a bath bomb, playing some soothing sounds, and using eye masks for an added touch of tranquility.

Take a few minutes to sit quietly, close your eyes, and focus on your breath. Inhale deeply and slowly, and exhale with intention. Repeat this for a few minutes and notice how your body and mind begin to relax.

Unplug from Electronics

Electronic devices emit blue light that can disrupt your body’s natural sleep cycle. To unwind before bedtime, it’s wise to avoid using sleep-disrupting electronic devices at least an hour before bed.

(We even advocate building a tech-free bedroom if you can, save for essentials such as an alarm clock)

Instead, consider indulging in a warm bath, reading a book, or listening to calming music. For an extra touch of self-care, you can pamper yourself with a soothing face mask to soothe dry skin, and even a hair mask to nourish your locks.

Sip on Soothing Tea

During your at-home spa day, sipping on herbal teas such as chamomile or lavender tea, is a wonderful way to relax and unwind within the serenity of your own home. These teas, known for their calming properties, perfectly complement your home spa treatments. They contain natural compounds that have a soothing effect on both the body and mind.

Some of them can also be excellent teas for sleep. Just make sure if it’s a few hours to bedtime you go for caffeine-free options.

If tea is not your thing, consider a juice like tart cherry juice for sleep or even just a glass of water, perhaps with a fruity infusion for a touch of classiness.


Dim the lights, use some fairy lights, or switch to soft, warm-colored bulbs to create a relaxing atmosphere. Candles are also a great option for providing a warm glow and soothing aromas. Just make sure it’s easy to make your room darker for bed.

Research has shown that a completely dark room Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source is best for sleep. However, if you need some lighting to go to sleep, opt for something in the red specturm. According to sleep scientist Dr. Jing Zhang, while blue light is known to disrupt your sleep, red light Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source can help you fall asleep quicker.

Indulge in a Foot Soak

To take spa night a step further, try a relaxing foot soak. In a small bucket that comfortably fits both your feet. Fill it with hot water and add a few drops of essential oil for a truly relaxing experience.

This combination of self-care activities will help you release tension, leaving you feeling refreshed and ready for a restful night’s sleep. Dr. Jing Zhang adds that foot bath has been shown to improve sleep quality. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source While having a full body bath is not difficult to do daily, having a foot bath can minimize the trouble and maximize the benefits. By incorporating these elements, you can create an at-home spa night that will leave you feeling pampered and relaxed.

Sweat in a Sauna

Having a sauna at home can be a convenient and enjoyable way to relax and promote overall well-being. There are several options available for creating a home sauna, depending on your budget, space, and preferences.

One common approach is to install a traditional sauna room. These typically come in pre-built kits or can be custom-built to fit a designated space in your home. Traditional saunas use either electric or wood-burning heaters to generate heat, and the room is often constructed with wooden benches and walls to create a cozy environment. Proper ventilation is crucial to ensure a safe and comfortable sauna before bed experience.

For those with limited space or a smaller budget, portable or infrared saunas are popular alternatives. Portable saunas are collapsible units that you can set up in any room and use as needed. Infrared saunas use infrared heaters to directly heat your body, offering a different experience compared to traditional saunas.

When creating a home sauna, it’s essential to consider safety measures, such as proper insulation, ventilation, and electrical requirements. Always follow the manufacturer’s instructions and consult with a professional if needed. Regular maintenance, including cleaning and checking for any wear and tear, will help ensure the longevity of your home sauna.

Self-Massage Techniques Without Tools

Self-massage is a simple and effective way to release tension and promote relaxation in your body. You don’t need any special tools or equipment; your hands and fingers are enough to give yourself a rejuvenating massage. Here are some techniques for self-massage without tools.

Neck and Shoulders

To enhance your at-home spa day, gently massage your neck and shoulders for a soothing experience. Begin by placing your fingers on your neck, with your thumbs on the back of your neck. Apply gentle pressure with your fingers and thumbs while massaging in a circular motion. Slowly move your fingers down to your shoulders and continue massaging for a few minutes.

For an added touch of relaxation, consider using a nourishing body lotion. This massage not only releases tension but also provides your skin with the care it deserves.

Head and Scalp

Take a moment to ease sore muscles and promote relaxation by massaging your scalp. Use your fingertips to gently massage your scalp in circular movements. Apply pressure with your fingertips and palms to soothe your head and enhance blood flow.

Hand Massage Techniques for Self-Care

Hand massage is a simple but effective self-care technique that can help promote relaxation and relieve tension. Not only does it feel great, but it can also improve circulation, reduce stress, and ease pain and stiffness. Here are some techniques to give yourself a hand massage:

Pressure Points

Apply gentle pressure to specific areas of your hand, such as the webbing between your thumb and index finger or the fleshy pad below your pinky finger. Use your thumb or index finger to apply circular or kneading motions, gradually increasing and decreasing pressure as needed.

Stretching Exercises

Stretching your hands and fingers can help relieve tension and stiffness. Try gently pulling each finger back and holding it for a few seconds, then releasing it. You can also interlace your fingers and gently stretch your hands upward, holding the stretch for several seconds.

Aromatherapy for Relaxation

Aromatherapy Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source involves using essential oils, like those scented with rose petals, to promote healing, relaxation, and balance in the body and mind. By incorporating aromatherapy into your at-home spa night, you can create an atmosphere that soothes your senses.

Essential Oils for Relaxation

Some popular essential oils Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that can help you relax include lavender, chamomile, bergamot, and ylang-ylang. These oils can be diffused into the air using a diffuser or combined with carrier oils, such as coconut or jojoba oil, for use in massage or added to bath water.

An essential oil diffuser is a fantastic addition to create a serene atmosphere during your spa night. Plus, you can use it for essential oils for sleep, too!

Diffusing Methods

There are several ways to diffuse essential oils, including using a diffuser, spritzing a mist, or using a room spray. A diffuser is an effective way to disperse the oil into the air, creating a soothing and calming environment.

Scented Candles

Many candles are made with essential oils, releasing a soft scent as they burn down. If you want to use candles for sleep and relaxation in your spa night, look for ones with soothing scents.

DIY Recipes

You can create your own DIY aromatherapy recipes at home, using essential oils and carrier oils. For example, you can make a relaxing massage oil by combining a few drops of lavender oil with coconut oil. Or you can add a few drops of bergamot oil to your bathwater for a refreshing and calming soak.

These techniques can also be used to create your scented pillow spray for sleep.

Soaking and Exfoliating for Skin Renewal

Soaking and exfoliating your skin can be the perfect way to renew and rejuvenate your body during an at-home spa night. These simple practices can help you unwind, release tension, and promote better sleep.

Start by drawing warm water for your bath and adding in natural ingredients like Epsom salts, essential oils, or oatmeal to soothe and nourish your skin. While you soak, take deep breaths and feel the tension melting away.

After your soak, exfoliate your skin with a gentle scrub to remove dead cells and reveal smoother, healthier-looking skin as soft as a baby’s butt. You can make a DIY scrub using ingredients like sugar, coconut oil, and honey, or choose a store-bought option that works for your skin type.

Remember to be gentle when exfoliating, especially on sensitive areas like your face. After exfoliating, be sure to moisturize your skin to lock in hydration and leave it feeling soft and supple.

Relaxing Activities for Your Spa Night

Creating a spa night at home is the perfect way to unwind after a long day and pamper yourself. To make it even more relaxing, consider incorporating some soothing activities into your routine. These activities will not only enhance your spa experience but also help you recharge and rejuvenate.

Practicing Gentle Stretching

Stretching can help release tension in your body and calm your mind. Find some easy poses or stretches to try during your spa night. If you’re not sure where to start, you can find plenty of stretching videos online to guide you.

This is especially helpful if you have leg cramps at night, pointed out by Dr. Jing Zhang, as a 2012 research study Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source shows that stretching before sleep can help alleviate leg cramps.

Taking a Relaxing Bath

A warm bath can be just what you need to relax and unwind. Add some Epsom salt or essential oils to the water and soak for as long as you like. Use this time to clear your mind or listen to some calming music.

Even a quicker shower can be dressed up with shower-specific bath bombs.

Trying Deep Breathing Exercises

Deep breathing exercises are simple but powerful ways to relax your mind and body. Find a quiet, comfortable place to sit and try to focus on your breath. You can even try using a guided breathing app or video to help you get started.

Listening to Nature Sounds

Nature sounds can be quite calming for some, and some like rain can help you feel sleepy. As you let the products work their magic, try listening to different sounds and imagine yourself in a natural landscape paradise.


What’s a good nighttime skin routine?

A good nighttime skincare routine typically involves cleansing, toning, applying serums, and moisturizing. Begin by thoroughly removing makeup and dirt with a gentle cleanser, followed by toning to balance your skin’s pH levels. Apply a serum to address specific concerns, such as aging or hydration, and finish with a nourishing moisturizer to lock in hydration overnight.

How can I wind down and relax before bed?

Establish a calming pre-sleep routine. Dim the lights, engage in relaxing activities like reading or taking a warm bath, and avoid stimulating screens. Practice deep breathing or gentle stretching exercises to ease tension.

As an optional step, try incorporating soothing scents like lavender or chamomile to promote relaxation and help prepare your mind and body for sleep. You can try doing so through candles or essential oils for sleep, or even a pillow spray with a pleasant smell.

How do you have a spa night at home by yourself?

Having a spa night at home by yourself involves creating a serene environment, preparing spa-like treatments, and focusing on self-care. Set aside time for a rejuvenating bath, facial, and body treatments using DIY or store-bought products. Create a peaceful atmosphere with candles and calming scents to enhance the spa experience.

A warm bath with essential oils, bath salts, or bubbles can provide a soothing soak. Treat yourself to a facial with cleansing, exfoliation, and a hydrating mask. Finish the night with a self-massage using aromatic oils and gentle techniques to promote relaxation.

How do you self-massage without tools?

You can perform a self-massage without tools using your hands and simple techniques. Use your palms, fingers, and thumbs to apply gentle pressure in circular motions to release muscle tension and promote relaxation. Focus on areas with knots or tightness and gradually work through the muscles to alleviate any built-up stress.

How long should you massage yourself?

The duration of a self-massage can vary depending on your needs and the areas you are targeting. A short massage can last five to ten minutes, focusing on specific areas of tension. For a more comprehensive massage, you can spend 15 to 20 minutes addressing various muscle groups, promoting relaxation, and improving circulation.

How to give yourself a hand massage?

To give yourself a hand massage, begin by applying gentle pressure to the palm and then move to each finger, gently massaging and stretching them. Focus on the webbing between the fingers and the base of the thumb, applying circular motions to release tension. Complete the massage with soothing strokes from the wrist to the fingertips to encourage blood flow and relaxation.


Creating an at-home spa night can be a game-changer when it comes to achieving better sleep. By incorporating various relaxation techniques, establishing a nighttime skincare routine, and creating a tranquil atmosphere, you can transform your home into a peaceful sanctuary that promotes deep relaxation and restful sleep.

Remember, the key to a successful at-home spa night is to prioritize your well-being and pamper your body and mind with utmost care. So, take some time for yourself, tune out the noise, and indulge in the tranquility of an at-home spa night. Sweet dreams!

About the author

Geoff McKinnen is a writer focusing mainly on the healthcare industry and has written articles on everything from foods to help you lose weight to the connection between Alzheimer’s and sleep. Geoff’s passionate about helping readers improve their well-being to lead happier lives. Outside of work, Geoff enjoys cycling and hiking and believes that by leading a healthy lifestyle, he can help others do the same.

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