11 Tips for Better Sleep

Updated: Sep 3

There is nothing like a good night's sleep! When we sleep well, we wake up rested and energized. As we sleep, our body directs its energy towards repairing and healing itself. The mind sorts out all the information it received during the day, stores important stuff in the subconscious, our memory bank. It is believed that some of the unwanted information is perhaps thrown out in the form of dreams.


I meet many people who regularly take sleeping pills. However that is not a solution, and it is essential to take steps so you may get quality sleep, naturally. Sleeping is natural, we are born knowing how to sleep, then why do we 'forget' how to fall asleep?


Sometimes, there may be a medical reason for this. But in most cases, there is no known medical reason.


I am going to be sharing some simple tips that I hope will help you. Choose and try out some of the ideas that resonate with you. Let your bedroom be your sanctuary, a place where you relax, disconnect from stress and enjoy a restful night's sleep. Have you ever entered a restaurant and started feeling hungry? That is because you are programmed to eat in a restaurant. Likewise, when you keep using your bedroom to work, have arguments, answer email or watch television, the bedroom does not remain a place exclusively for relaxation and intimacy.


Photo Credit: Kate Darmody on Unsplash

Below are some of my favorite things to get you started.

  1. Have a bedtime routine. Such as: having a warm shower or soaking in a saltwater bath, brushing your teeth, changing, meditating, do some breathwork.

  2. Have a regular time to sleep.

  3. Clear Clutter around the bed and nightstand. This had been an important step for me.

  4. Diffuse some relaxing essential oil, According to my friend who is an expert in Young Living essential oils, the top three essential oils for sleep are lavender, Cedarwood, and Tranquil which is a blend that contains camomile. For stress-related sleep issues, she recommends Stress Away. If you wish to learn more, check out her Facebook page: https://www.facebook.com/PaulaIsabelRibeiroYL

  5. Keep a Himalayan salt lamp in your bedroom. I have been told they are great mood enhancers, infuse the air with negative ions, can improve sleep, help people with asthma breathe better and reduce allergies. When you light them they give out a soft warm peachy glow that looks and feel lovely. If you prefer a dark room, keep the lamp on all day and turn it off at bedtime.

  6. Soothing music or white noise can be helpful. I love listening to some soothing mantras at night.

  7. Remember your room is your sanctuary. Leave technology and work where they belong, in your workspace. So, no work, no answering that one last email, no checking social media in the bedroom! Ideally do not even have a television in the bedroom.

  8. Surround yourself with things you cherish. I keep a few crystals (Amethyst, Clear Quartz, Rose Quartz, Selenite and Shungite are my favorite) that help with sleep and clear my energy as I sleep; a small Aloe Vera plant (clears the air and infuses it with oxygen); a journal, a pen, and a book. Talking of journal, writing helps me clear my mind. I also write some of my dreams before they vanish from my memory!

  9. Meditate, read a book, do some yoga stretches, learn self-hypnosis, or whatever helps you to relax.

  10. Disconnect from the day's stresses by cutting the cords with your day's events. Imagine a cord at your solar plexus, the area just above your navel. Imagine the other end of the cord connected to and the people with whom you interacted, as well as with the challenges or stressful things from the day. Now, mentally cut those cords and visualize throwing them in a fire. Place your hands on the solar plexus, and take a few deep breaths as you imagine light filling that space.

  11. As you lie in bed, take some slow and deep breaths through the nose. With every breath repeat a mantra, such as:

  • As I sleep, I heal and energize. or

  • I wake up every morning feeling refreshed and energized. or

  • Every day, in every way, I am feeling better and better.


I have a few recorded meditations under the blog posts, feel free to listen to them.

Do you have your own unique and natural ways to enhance your sleep? If so, I would love to know what they are. Leave a comment. Thank you. Nameste!


10 views0 comments

Recent Posts

See All