Bedtime Ideas

Gentle, predictable routines help your body recognise it’s time for rest. Try one or two each night with a cosy cup of Cocoa Reset or Happy Cocoa Club.

10 soothing routines for adults & kids

1) Cocoa Reset Cup

Enjoy a small mug of 72% (adults) or 61% (kids) cacao an hour before bed. Add a touch of chai spice for soothing comfort.

2) Digital Sunset

Turn off screens 60 minutes before sleep. Replace scrolling with whisking your cacao, journalling, or reading by lamp light.

3) 4–7–8 Breathing

Inhale for 4, hold for 7, exhale for 8 — repeat four cycles while your drink cools to slow heart rate and calm the mind.

4) Gratitude Line

Adults: write one good thing from your day. Kids: say one aloud before bed to end on a positive note.

5) Warm Light

Dim harsh lights. Use lamps or candles to help your body recognise it's night-time — melatonin thrives in soft light.

6) Story Time

Adults: listen to a soothing podcast or audiobook. Kids: enjoy a bedtime story with their cocoa for emotional closeness.

7) Gentle Stretch

Roll shoulders, stretch arms, or give yourself a mini hand or foot massage while your cacao cools — melt away tension.

8) Evening Spices

Add cinnamon, cardamom or nutmeg to your cacao. These support digestion and promote relaxation after dinner.

9) Cosy Corner

Designate one nook or chair for your nightly cocoa. Your brain learns to associate it with rest — like Pavlov’s calm cue.

10) Lights-Out Gratitude

Once in bed, recall three small moments of calm or laughter. It gently shifts your brain from stress mode to rest mode.