15 Tips on How to Sleep Better at Night Naturally

a girl sleeping soundly

Hello lovelies,

Sleep is extremely important for our health and wellness so I have put together my best 15 tips on how to sleep better at night naturally. I do love lists so I will break it down into a list to make these tips easier to follow. You will find that you have more energy, have less brain fog and are feeling more upbeat and chirpy when you finally learn how to sleep better at night naturally. Your physical and mental health should improve and you should notice the benefit straight away once you incorporate these tips. It normally takes at least 3 days to recover your sleep pattern so after that you should begin to feel less groggy and more energetic. Why not give it a try for yourself?

15 Tips on How to sleep better at night naturally:

Tip 1 – Set a bedtime that gives you at least 8 hours sleep and at least 1 hour to get ready in the mornings. If you can give yourself more time, then absolutely do so. It means you won’t be in any rush in the morning, thus setting off your day to a nice easy start. Give yourself an hour before bed to wind down also. It is important to wind down completely for a great nights sleep. The means ridding yourself of distractions, such as turning your phone and computer off, turning the lights down and de-cluttering. Nothing worse than waking up to a mess that needs cleaning in the morning. De-cluttering helps clear your mind for a truly restful sleep. It can also be therapeutic. Check out my previous post on de-cluttering here.

Tip 2 – Make your bedroom a relaxing retreat by having some mood lighting such as a nice table lamp for warm and ambient light. Make the bed in the mornings or at some stage before bed time so that it is welcoming and cosy. You will automatically feel relaxed once you enter your inviting comfy space at night. Lavender is extremely relaxing and is a great essential oil blend to use of restful sleep. Read my recent post on lavender here. You could try a room spray or a pillow spray to help with relaxation or else buy an aromatherapy diffuser.

a comfy light and airy bedroom

Tip 3 – A great way to wind down and relax is by reading a good book. If you aren’t into books, you could try guided meditation. All you need for that is a decent MP3 that you can download the meditation sessions onto and some comfy in-ear headphones. The key is to do this for half an hour or maximum an hour before sleep time.

Tip 4 – Do some light exercise during the day or in the hours before bed. Exercise improves sleep quality and gives you more energy. Even if it is just 15 minutes of cardio, yoga or at-home stretching, it will help you sleep better at night naturally. Tai Chi is especially relaxing and also Pilates.

Tip 5 – Stop drinking caffeine after 5pm. The caffeine can affect your ability to wind down and can disrupt your sleep. It is also advisable to cut down on spicy and rich food in the evening since they are harder to digest, can result in heartburn or cause indigestion. Try to make your evening meal a light meal so that it is easier to digest and you can have a full breakfast the next morning and a bigger lunch. The old saying goes – “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. It is best not to drink alcohol at night if you want to get the best possible sleep.

Tip 6 – Make sure your bedroom is fresh by leaving a window open for an hour or so during the day if possible. That way it won’t be stuffy or congested which can also affect sleep. You could add an air purifying plant, or better still, an air purifying pot plant like this one. Make sure the room is neither too hot or cold for comfort. In hot weather, you should use breathable light sheets and regularly change pillowcases for freshness. You could bring a cold hot water bottle to bed if it is too hot. A fan or air conditioner could help drastically. In cold weather you could invest in an electric blanket or warm blankets. Just remember to turn off the electric blanket once you get into bed. A hot water bottle would suffice. Make your winter bedroom a cosy warm space to sleep better at night naturally. If it is bright at night then use blackout blinds or curtains to keep it dark.

Tip 7 – Try self-hypnosis for a really deep sleep. I personally love the relaxing benefits of hypnosis. A good de-stress or deep sleep hypnosis download should give you a wonderful nights sleep. If you are having a hard time and have tried everything in a bid to sleep better at night naturally, then this might be the answer you have been searching for. You can find free downloads online through Google search and I use Dr Steve G Jones ones myself which I recommend.

Tip 8 – Drinking a relaxing herbal tea such as camomile can really help you wind down. Inhaling the calming scent and sipping the tea is relaxing and comforting. Check out my post on tea and the health benefits here. Remember to keep hydrated during the day by drinking plenty of water. Dehydration can cause sleep problems. Try not to drink to many fluids in the hour before bed though as it may mean waking up to pee in the night.

a relaxing bed time routine

Tip 9 – Get a massage. A relaxing massage can do you the world of good. It helps ease tension and can really improve sleep quality. If you have any knots from stress in your back, a qualified massage therapist should be able to work those out for you. Once you have no other underlying back problems then having a massage could be just the ticket you need to a proper nights sleep. The effects last a good while too.

Tip 10 – Have a bath. Run a warm bath with some lovely bath oils or bath bombs. A nice long soak in the bath really helps soothe tension and ease stress. It is a fantastic way to wind down and have some proper me-time with no distractions. Just pure relaxation. You could light some nice scented candles and have the ambient light to make it even more relaxing. Practice on breathing techniques while your at it. Slow deep breaths help to align body and mind.

Tip 11 – Make your bed your sanctuary. Keep pets and children out of the bed at night. I know it is a really hard transition! If you can’t manage it for the whole nigh, at least make sure it is pet and child free when you settle in to bed for sleep. Having a child or pet moving around can really disturb your initial sleep. If you have a snoring partner who you find it hard to sleep next to, consider going to bed before them. It may seem harsh I know but you need your sleep too!

Tip 11 – Have a gratitude journal. A great way to ease your mind and help with the dreaded over-thinking or worrying that can sometimes keep us awake at night is to keep a gratitude journal. Write down the things you are grateful for or read over your previous lists of things to be grateful for and you will be feeling more positive. Keep it beside your bed for any time you feel worried or anxious. Your general mood will shift to a feeling of gratitude which is very comforting and helps put your mind at ease. Read my post on gratitude and how it changed my life here.

Tip 12 – Hug it out. Hugs are important to us humans. They help give us a sense of trust, love and companionship. Apart from the safety of knowing we are loved, a hug produces seratonin, the feel good chemical in our brains. Hugs are associated with happiness, wellbeing, comfort and good emotions. They release tension, boost self esteem and give a sense of warmth. They help increase good energy, calm the mind and give a sense of value. They also help balance the nervous system and electricity in the body. In fact us humans need a minimum of 3 hugs a day as a basic survival need. The actual recommended amount is 8! Wait for it… you should be having 12 hugs a day for optimum growth. OK it is possibly hard to fit in so many hugs. I don’t think I even get 3 🙁 however, after reading this research I will be hugging so much more. How beautiful is that? Pass on the hugs people.

a free hugs poster

Tip 13 – Do some pampering. Why not have a nice foot soak or face mask before bed? Self care is highly important. A little pampering can really soothe a tired mind and revitalise your spirits. Check out my DIY foot soak here. Try a DIY relaxing facial or body treatment like any of my fave ones mentioned here.

Tip 14 – Get a night time routine in place. Once you have found what works for you, make the routine and stick to it. A sleep pattern is important. As you probably know from experience that once a sleep pattern is broken it takes a few days to recover. Ugghhh, brain fog. Not nice. Of course you will have nights where you are out late sometimes. Just try to get back into your routine immediately after. If you have kids, make a night time routine for them to stick to as well. Like putting on pjs, brushing teeth and story time. This way you are not only teaching proper sleep patterns but making sure you have time for yours.

Tip 15 – When you wake up in the morning, have a nice gentle and calming alarm system that gradually awakes you from your deep sleep. It is not nice to have a blaring siren type alarm jolting you awake so easy does it. You will feel calmer and better for it. Have a nice slow morning routine. Stretch, make yourself a tea or coffee. Read your gratitude journal if you wish. Do some meditation or listen to some relaxing tunes. Have a shower and do your skin care, make a nutritious and healthy big breakfast and just take it easy. You will be feeling fantastic soon!

So those are my top 15 tips on how to sleep better naturally at night. Do you have any good night sleep tips to add? If so, leave me a comment as I love hearing new techniques on natural sleep methods.

Heres to a great nights sleep and many more to come!

Sleep well, 

Ciara x

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4 Comments

    1. Thanks Brian, I agree, forming the habit is the first hurdle and sticking to it is paramount to success. I always try for a minimum of 8 hours and my body almost demands it now. Knowing your body clock is important to creating the right sleep pattern. Cheers