Having Trouble Sleeping at Night? Get a Better Night’s Sleep With These Tips

For many years, I had no trouble sleeping at night. Recently though, I’m having more trouble sleeping. If you’ve ever spent a night tossing and turning, you know just how frustrating it can be to wake up feeling anything but refreshed.

Whether it’s a racing mind that won’t switch off or restless tossing in bed, struggling to fall asleep (or stay asleep) happens to all of us. But here’s the thing: sleep is vital for our well-being, and it impacts so much more than we realize. If you are determined to change your sleeping pattern, I have a few tricks in my toolbox to help us get the sleep we need. In this blog post, I will be exploring remedies for those having trouble sleeping at night.

Feeling Better During the Day Starts With a Good Sleep

You’ve probably heard the term “rest and digest” but are you familiar with “rest and repair”? Our bodies go into repair mode when we sleep. Healing kicks into high gear. When we sleep well, we wake up ready to take on the day. A good sleep gives our bodies a chance to reset, both physically and emotionally.

On the flip side, having trouble sleeping doesn’t just make us groggy, it can affect our mood, our skin, and even how well we perform throughout the day. Other effects of having trouble sleeping at night might be reduced immunity, trouble focusing, and higher stress levels. It’s all connected. If there’s one area of self-care we should all prioritize, it’s getting a good night’s sleep.

Luckily, by making a few simple adjustments and creating your own calming bedtime rituals, you can transform your nights and wake up feeling more refreshed.

Stay with me, because I’m sharing easy, practical tips to help you unwind, along with some soothing aromatherapy blends and DIY projects designed to help you relax, drift off, and enjoy deeper sleep. Let’s get started!

Why Can’t I Sleep

There are many reasons why a person may be having trouble sleeping, and understanding these underlying factors is crucial to improving sleep quality.

Hormonal changes, particularly in women, can have a significant impact on sleep patterns, especially during menopause or pregnancy.

Stress and anxiety are also common culprits, as they activate the body’s fight-or-flight response, making it difficult to relax at night.

Lifestyle habits, such as consuming caffeine or heavy meals late in the day, can interfere with the body’s natural sleep cycle, while excessive screen time, especially close to bedtime, disrupts melatonin production due to blue light exposure.

Additionally, medical conditions like insomnia, sleep apnea, or restless leg syndrome can prevent a restful night’s sleep, causing constant wakefulness or discomfort throughout the night. Understanding these triggers can help in finding the right solutions to promote better sleep.

Create a Calming Nighttime Routine That Works

Creating a consistent nighttime routine is one of the most powerful ways to combat having trouble sleeping. Just like we prepare for exercise with a warm-up, preparing your mind and body for rest is essential. The key is to build a routine that feels comforting and helps you unwind naturally. Make your journey toward sleep one that you actually look forward to at the end of the day.

Here’s a sample night routine to start giving your body signals that it’s time to rest. You don’t have to do all of these, but choosing a few key habits that you can enjoy nightly will go a long way to helping you sleep.

1: Set a Wind-Down Time (1 Hour Before Bed)

Give yourself at least an hour before bed to start winding down. During this time, avoid any stimulating activities like work, intense conversations, or scrolling through your phone. Your mind needs time to shift from “go” mode to “slow” mode.

• Tip: Set an alarm or reminder on your phone to start winding down at the same time each night. Consistency is key.

2: Dim the Lights and Disconnect from Screens

Light plays a huge role in regulating our circadian rhythm, the internal clock that tells our body when it’s time to sleep. Bright lights and screens can disrupt this, making it harder for your brain to release melatonin, the hormone that helps you fall asleep.

• Action: Turn off overhead lights and switch to dim lamps or candlelight. Stop using electronic devices at least 30 minutes before bed.

3: Create a Relaxing Ritual

 Your nighttime routine should be something you love, so pick activities that help you feel calm. Think of it as a self-care ritual designed just for you.

• Ideas: Light a calming candle, listen to soft music, or sip a warm cup of herbal tea. Choose a skincare routine with soothing ingredients, like a gentle face massage with lavender or Roman chamomile essential oil. A relaxing bath at night, with low lighting and soft music might be just the thing to start your downtime right.
• Breathwork: Try a simple breathing exercise, like inhaling for 6 counts, holding for 4, and exhaling for 8. This helps to calm your nervous system.

4: Incorporate Aromatherapy for Deeper Relaxation

Using essential oils is a powerful way to enhance your wind-down routine. Aromatherapy can help shift your mind into a restful state, and it works quickly to soothe both your body and mind.

• Action: Diffuse oils like lavender, vetiver, or cedarwood in your bedroom about 30 minutes before bed. You can also spritz your pillows with a homemade lavender spray or apply a sleep balm to your wrists and temples.

5: Journal or Reflect to Clear Your Mind

Often, a racing mind is what keeps us awake. Writing down your thoughts before bed helps clear the mental clutter and allows you to release anything weighing on your mind.

• Tip: Spend 5–10 minutes reflecting on your day. Write down anything that’s stressing you out, along with what went well today. End your journaling with a quick gratitude list to bring a sense of peace and positivity before sleep.

6: Set the Stage for Sleep

Your environment has a huge impact on your sleep quality. Make sure your bedroom is a sanctuary for rest—cool, quiet, and dark.

• Action: Lower the room temperature slightly, close your blinds, and use blackout curtains if needed. Consider using a white noise machine or fan to block out any disruptive sounds.

7: Go to Bed at the Same Time Every Night

Your body loves consistency, and when you go to bed at the same time each night, you train your internal clock to expect sleep. Over time, this helps you fall asleep faster and enjoy deeper, more restful sleep.

• Tip: Choose a bedtime that allows you to get 7–9 hours of sleep. Stick to it, even on weekends, to maintain your rhythm.

8: Soundwaves and Sleep Talk Downs

To help you clear your mind before going to bed, experiment with healing frequencies to see if one of them resonates with you and encourages a better sleep. You can start with listening to a healing frequency on very low volume while doing a short meditation.

Sleep talk downs are similar. They are made to be like a meditation but specifically aimed at getting you to sleep.

9: Natural Supplements

Supplements can be a helpful addition to a bedtime routine for those seeking natural ways to improve their sleep.

Valerian root is a popular herbal supplement used to promote relaxation and ease insomnia, as it has mild sedative properties that calm the nervous system.

Another common option is melatonin, a hormone that regulates the sleep-wake cycle, making it especially effective for people dealing with jet lag or irregular sleep schedules.

Other supplements like magnesium, which helps relax muscles, and passionflower, known for its anxiety-reducing effects, can also contribute to a more restful night’s sleep.

However, it’s important to consult a healthcare provider before starting any new supplement to ensure it’s safe and appropriate for your needs.

Consistency is the key to success

The most important thing about this routine is consistency. It’s not just about what you do, it’s about doing it every night at the same time. By making this routine a regular part of your evening, you’ll train your body to recognize the signals that it’s time to sleep. And the more you stick with it, the easier falling asleep and staying asleep will become. Having trouble sleeping will dissipate over time.

Start small and build up. The routine doesn’t have to be perfect, but the more you prioritize your rest, the more your body and mind will thank you in the morning.

Essential Oils for Sleep 

One of the easiest and most effective ways to enhance your sleep quality is through aromatherapy. Essential oils have long been used to promote relaxation and support restful sleep, and they can be seamlessly integrated into your nighttime routine. Whether you diffuse calming scents, spray a relaxing pillow mist, or apply a soothing balm, essential oils create a sensory experience that helps your body unwind and prepare for sleep.

Top Essential Oils for Better Sleep

Here are some of the best essential oils to help calm your mind and relax your body before bed:

• Lavender: Renowned for its relaxing properties, lavender helps ease anxiety and promotes deep, restful sleep.
• Roman Chamomile: This oil’s gentle, floral scent has a calming effect on both the mind and body, making it ideal for reducing stress before bed.
• Vetiver: A grounding and earthy oil, with a beautiful deep scent, vetiver is perfect for those who struggle with restless thoughts or feel “wired” at bedtime.
• Cedarwood: Known for its soothing, woodsy aroma, cedarwood helps create a tranquil environment and supports the onset of sleep.
• Sweet Orange: While typically known for its uplifting properties, sweet orange can also help balance emotions and provide a calming effect when paired with other oils.

Now, let’s bring these oils into your bedtime routine with some easy-to-make DIY projects! These simple recipes will allow you to enjoy the calming benefits of aromatherapy every night.

Bringing It All Together

Incorporating essential oils into your sleep routine is an easy, enjoyable way to enhance your rest. Whether you choose to mist your pillow, diffuse calming oils, or apply a soothing balm, these DIY projects will help create a nightly ritual that feels luxurious and supports deep, restorative sleep.

Lifestyle Adjustments for Better Sleep

Having trouble sleeping isn’t just about what happens at night—it’s also about the choices you make throughout the day. Our daily habits have a direct impact on how well we sleep, and with a few simple lifestyle adjustments, you can set yourself up for restful nights and energized mornings. Think of it as preparing your body for sleep long before your head even hits the pillow.

Here are some of the most effective lifestyle changes you can make to support better sleep:

1. Limit Caffeine and Stimulants

Caffeine, while great for a morning boost, can disrupt your sleep later if consumed too late in the day. It’s not just coffee—tea, soda, chocolate, and even some medications contain caffeine, which can linger in your system for hours.

• Tip: Try to cut off caffeine by early afternoon, at least 6 hours before bedtime. Opt for caffeine-free herbal teas like chamomile, peppermint, or rooibos in the evenings to help you unwind.

2. Get Moving, But Not Too Late

Exercise is a fantastic way to improve your sleep quality because it helps to reduce stress and tire out the body. However, vigorous exercise too close to bedtime can have the opposite effect, leaving you feeling wired instead of ready to rest.

• Tip: Aim for moderate physical activity like walking, yoga, or strength training earlier in the day. If evenings are your only option, opt for calming exercises like stretching or a light yoga flow to relax your muscles.

3. Reduce Screen Time and Blue Light Exposure

We’re all guilty of scrolling through our phones before bed, but the blue light emitted by screens can trick your brain into thinking it’s still daytime, suppressing melatonin production and making it harder to fall asleep.

• Action: Set a technology curfew—try to stop using phones, computers, and even watching TV at least 30 minutes before bed. If you must use your devices, consider turning on a blue light filter or wearing blue light-blocking glasses.

4. Eat Light in the Evenings

What you eat—and when you eat—can influence your sleep. Eating a heavy meal right before bed can make it harder for your body to relax and digest. However, going to bed hungry isn’t ideal either, as it can lead to discomfort and wakefulness during the night.

• Tip: Opt for a light, nutritious dinner and, if needed, a small snack about 1-2 hours before bed. Foods rich in magnesium, like almonds or bananas, can help promote relaxation and sleep.

5. Create a Sleep-Inducing Environment

Your sleep environment is one of the biggest factors in how well you rest. A calm, cool, and quiet bedroom helps signal to your body that it’s time to wind down.

• Action: Keep your bedroom cool (around 65°F/18°C), quiet, and dark. Consider using blackout curtains, earplugs, or a white noise machine to block out disruptions. Make your bed a cozy sanctuary with soft bedding, pillows, and calming scents like lavender

6. Manage Stress and Mind Your Mental Health

Stress is one of the biggest culprits when it comes to sleep troubles. When your mind is racing, it’s almost impossible to drift off. Taking steps to manage your stress during the day can improve your sleep at night.

• Tip: Practice mindfulness techniques like meditation, deep breathing, or journaling throughout the day to help keep stress in check. You can also try a relaxing bath with a few drops of essential oils like lavender or chamomile to help soothe tension before bed.

7. Get Natural Light During the Day

Our circadian rhythm thrives on natural light. Getting enough exposure to daylight, especially in the morning, helps regulate your internal clock and encourages a healthy sleep-wake cycle.

• Action: Spend time outdoors during the day, especially in the morning. Open your curtains and let natural light into your home, or take a walk outside to soak up some sunshine.

Small Changes, Big Impact

By making these small lifestyle adjustments, you can improve your overall sleep quality and feel more rested every day. The key is to create balance in your daily routine—whether it’s by managing stress, moving your body, or simply enjoying a peaceful, screen-free evening. These habits will set the foundation for restful, rejuvenating sleep, night after night.

When You Prioritize Your Sleep, You Prioritize Your Well-Being

Improving your sleep isn’t just about feeling refreshed—it’s about taking care of your overall well-being. A restful night is essential for everything from your energy levels to your mood, skin, and even your immune system. The beauty of it all? With a few intentional changes to your routine, lifestyle, and environment, you can take control, stop having trouble sleeping,  and start feeling the benefits almost immediately.

Whether you begin by tweaking your evening routine, adjusting your daily habits, or embracing the power of aromatherapy, every small step brings you closer to better rest. Remember, the key to great sleep is consistency. The more you nurture these habits, the more they’ll nurture you in return.

Why not start tonight? Try a calming bedtime ritual. Make your bedroom a haven for rest, and enjoy the transformation that comes with getting the sleep your body craves. Sweet dreams!