Can't sleep? Wind down properly and sleep well again
It is 3am. Again. The house is silent, your phone says you have four hours left if you fall asleep right now, and your brain has decided this is the perfect moment to replay that email, that conversation, that thing you forgot to do. You turn the pillow over to the cool side. You try counting. You check the time. Ten past three.
Now picture a different night. You get into bed warm, heavy and calm. Your shoulders are soft. Your mind is quiet. You are asleep before you have finished your thought, and you wake up feeling like yourself. That is the night we want to give you, and it starts with an hour at PURE.
Hot stone massage: the ultimate wind-down
Every PURE spa offers hot stone, deep tissue and sports massage: 40 minutes from £72, 60 minutes from £100, 90 minutes from £140. Warm, smooth stones glide over your back, shoulders and legs while a specialist therapist melts the day out of you. Book it for the evening and go straight home to bed.
The sleep results are striking. In a trial of 60 adults, people who had a course of 12 hot stone massages scored 5.7 on a standard sleep scale a month later, against 10.7 for those who did not, where lower means better sleep (Ghavami 2019). In a 2025 sleep-lab study of 20 people who slept badly, sleep efficiency was best on the nights after a relaxation massage (AMTA 2025).
Book 60 minutes or more and you also get 60 minutes of spa and wellness facilities (facilities vary by spa, visit our spa page for details).
SmartGoggles: a reset for tired, wired eyes
Add Therabody SmartGoggles to your treatment: 20 minutes for £15. Soothing warmth and gentle massage around the eyes that have stared at screens all day. In a 20-person study, three weeks of SmartGoggles at bedtime added around 12 minutes of sleep a night, including 6 extra minutes of deep sleep (Danoff-Burg 2025).
Zerobody dry float: weightless and switched off
At Union Square in Aberdeen, Zerobody dry float is the closest thing to floating in space: 30 minutes £45, 60 minutes £55. You lie fully clothed on a warm water bed, stay completely dry, and choose guided mindfulness, breathing or music to drift away to. Your body feels weightless, and your mind follows.
In a float-tank study of 46 people, 43% were sleeping well after 12 floats, compared with 27% of people who did not float (Jonsson 2016).
Evening warmth and a back that lets go
Our infrared sauna is 30 minutes for £25 at Union Square, Aberdeen, and Lothian Road has a private basement wellness suite with an infrared sauna. Deep, enveloping warmth that leaves you heavy-limbed and ready for bed.
At Lothian Road, BackHug (60 minutes, £75) loosens a stiff back while you lie fully clothed. One T3 journalist who tried it found she was sleeping better by her fourth session (T3).
Restless, jumpy legs at bedtime? The NHS suggests massaging your legs and a warm bath before bed (NHS). A leg-focused hot stone massage does both at once.
Why the evening matters
Book your treatment for the end of the day and let the calm carry you straight home. No commute back to the office, no inbox, no second wind. Just a warm drive or a slow walk, a light dinner and an early night. All PURE spas open seven days a week and late, so a 7pm appointment is easy to find.
Build your reset
The sleep ritual (Union Square, Aberdeen). 30 minutes in the infrared sauna (£25), a 60-minute hot stone massage (from £100) and SmartGoggles (£15). Warm, soothed and sleepy. From £140.
Float and warm (Union Square, Aberdeen). A 60-minute dry float (£55), then 30 minutes of infrared warmth (£25). £80 for the calmest evening of your month.
Massage and goggles (every spa). A 60-minute hot stone massage (from £100) with SmartGoggles (£15). From £115.
Make it weekly. A good night is a habit. Book the same evening slot every week and give your body a rhythm to settle into.
Book your best night's sleep
You deserve to wake up rested. Book a hot stone massage, book a dry float or add SmartGoggles online now, and make tonight the night you sleep.
Pregnant or under medical care? Have a quick word with your GP before you book.
A wellness experience, not a medical treatment.
Frequently asked questions
Why can't I sleep even though I'm tired?
Your body is exhausted but your mind is still running the day: emails, plans, the conversation you keep replaying. The answer is a proper wind-down that switches both off. A warm hot stone massage, a weightless dry float or 30 minutes of infrared warmth at PURE helps you unwind and sleep well.
Does massage help you sleep?
The results are impressive. In a trial of 60 adults, people who had a course of 12 hot stone massages scored 5.7 on a standard sleep scale a month later, against 10.7 for those who did not, where lower means better sleep. Book a 60-minute hot stone massage at any PURE spa from £100, ideally in the evening, and go straight home to bed.
Is a sauna before bed a good idea?
Many people love an evening sauna. Deep, enveloping warmth leaves you heavy-limbed, calm and ready for bed. Our infrared sauna at PURE Union Square, Aberdeen is 30 minutes for £25, and Lothian Road has a private basement wellness suite with an infrared sauna. Pair it with a hot stone massage for the full sleep ritual.
Can floating help you sleep?
In a float-tank study of 46 people, 43% were sleeping well after 12 floats, compared with 27% who did not float. At PURE Union Square, Aberdeen, Zerobody dry float lets you lie weightless on a warm water bed, fully clothed and completely dry, with guided mindfulness, breathing or music. 60 minutes, £55.
What are SmartGoggles?
Therabody SmartGoggles bring soothing warmth and gentle massage to tired eyes. In a 20-person study, three weeks of bedtime use added around 12 minutes of sleep a night. Add them to any PURE treatment for 20 minutes and £15: the perfect finishing touch to an evening massage.
What helps restless legs at night?
The NHS suggests massaging your legs and taking a warm bath before bed. A hot stone massage focused on your legs gives you both at once: warm stones and skilled hands on tired calves. Book 40 or 60 minutes at any PURE spa from £72, ideally as an evening appointment.
Sources
- Ghavami H, Shamsi SA, Abdollahpoor B, Radfar M, Khalkhali HR (2019). Impact of hot stone massage therapy on sleep quality: a randomized controlled trial. Journal of Research in Medical Sciences 24. https://doaj.org/article/f03ef6bd95d144818649ba6e5d10db94
- American Massage Therapy Association (2025). Massage therapy's effect on sleep (research round-up). https://www.amtamassage.org/publications/massage-therapy-journal/massage-sleep-update/
- Danoff-Burg S, Gottlieb E, Weaver MA et al. (2025). Effects of smart goggles used at bedtime on objectively measured sleep and self-reported anxiety, stress, and relaxation: pre-post pilot study. JMIR Formative Research 9:e58461. https://formative.jmir.org/2025/1/e58461/PDF
- Jonsson K, Kjellgren A (2016). Promising effects of treatment with flotation-REST: a randomized controlled pilot trial. BMC Complementary and Alternative Medicine 16:108. https://link.springer.com/article/10.1186/s12906-016-1089-x
- Firth-Bernard B (2023). I tried BackHug, the world's first robot therapist. T3. https://t3.com/features/i-tried-backhug-the-worlds-first-robot-therapist-and-the-results-were-surprising
- NHS. Restless legs syndrome. https://www.nhs.uk/conditions/restless-legs-syndrome/
