Because sleep should be something we ease into, not stress over.
Sleep is something we all need, yet it’s often the thing we struggle with the most. Maybe you’ve already tried the usual advice: no caffeine late in the day, lights off, no big meals before bed, a regular schedule. And still—there you are, staring at the ceiling, wondering why it’s so hard to just fall asleep.
The truth is, trouble falling or staying asleep is incredibly common. But instead of lying in bed feeling frustrated, a few calming practices can help your mind and body ease into rest.
Here are six ways to gently guide yourself toward better sleep:
1. Take a Warm Soak
A warm bath can work wonders for relaxing both your muscles and your mind. To make it even more calming, add a few drops of lavender oil to the water and light a candle or play soft music. (Tip: Showers can be invigorating, so stick with a bath if you’re aiming to wind down.) Afterward, sprinkle a bit of lavender oil on your pillow to carry the relaxation into bed with you.
2. Sip Something Soothing
That old advice about warm milk? It holds up. Milk contains tryptophan, the same amino acid found in turkey, which encourages the release of calming serotonin. Not a fan of warm milk? Add a splash of vanilla or try a cup of chamomile tea instead.
One thing to skip: alcohol. It may make you feel sleepy at first, but it can interrupt your sleep later in the night.
3. Try a Quiet Activity
If you’ve been lying awake for a while, get out of bed and do something calming. Read a book, stretch gently, or watch something low-key on TV—something that won’t get your heart rate up. You might also write a letter, journal, or do a quiet craft. Once you feel sleepy again, head back to bed.
4. Clear Your Mind
Worrying about what didn’t get done today or what’s coming tomorrow only keeps you more awake. Instead, try writing a quick to-do list to get it off your mind—then let it go for the night. It also helps to turn your clock around so you’re not watching the minutes tick by. Focusing on not sleeping only makes sleep harder to find.
5. Add a Little Background Sound
While silence can be helpful, some gentle background noise can make it easier to drift off and stay asleep. Try a fan, soft music, or a sound machine with calming nature sounds like rain or waves. These steady sounds help block out sudden noises and create a more restful environment.
6. Listen to Your Body
Sometimes, your body might be too tense to fall asleep. Try progressive muscle relaxation: start at your feet, gently tense and then release each muscle group as you move upward. Combine this with slow, deep breathing to send your body the message that it’s time to rest.
And a Thought for Tomorrow…
A healthy sleep routine starts with your day. Regular exercise, good nutrition, and a consistent bedtime routine all support better rest. Just be sure to wind down a few hours before bed—late-night workouts can make it harder to fall asleep.
Try going to bed at the same time each night, even on weekends. Whether it’s a warm bath, reading, or simply brushing your teeth and putting on pajamas, those small, consistent rituals help signal to your body that it’s time to unwind.
