Premier Inn unveil revamped cosy lounge robes for treacherous guests with a guilty conscience

1. Reframing the guilt before bed: Guilt thrives in silence. Instead of suppressing it, write down what’s bothering you in just one sentence. Then write a counter-thought: “I’m learning from this. I’m not that person anymore.” This reframing helps shift your brain from punishment to progress, reducing emotional tension before sleep.

2. Creating a forgiveness ritual and turning bedtime into a symbolic reset: This can be as simple as a soothing pillow spray , taking three deep breaths, and saying: “I release today. I choose peace.” You can also visualise the guilt as a heavy coat you remove and hang up for the night. This physical metaphor helps your subconscious let go, even if just temporarily.

3. Using guided audio to interrupt rumination: Guilt loops are mental noise so you should try to replace them. Listening to a sleep story, guided meditation, or calming podcast is a great way to do this. Choose content that’s gentle, non-judgmental, and ideally focused on self-compassion. This distracts your mind and lowers cortisol levels, making sleep more accessible.

4. Practice “mental time travel”: Guilt often comes from past actions, so imagine yourself one year from now, having made amends or grown from the experience. Ask: “What would future me say to me tonight?” This technique builds perspective and reduces emotional weight of guilt in the present.

5. Anchor sleep to safety, not shame: Your bed (like any Premier Inn bed!) should feel like a sanctuary, not a courtroom. Use soft textures, calming scents such as lavender and chamomile and warm lighting to create a cosy space. Use words of affirmation and say aloud: “This space is for healing, not punishment.” Over time, this anchors your nervous system to associate sleep with safety, not self-judgment.