Tips for a good night sleep

Good sleep is one of the first steps to healthy living. These sleep tips will help you sleep better tonight! Try one or all of these natural sleep remedies if you have trouble sleeping!

One of the biggest issues I’ve supported clients to overcome within the clinic has to do with sleep.

Specifically the inability to fall asleep and stay asleep.

Anyone who has ever experienced any type of sleep disturbance or sleep disorder knows how incredibly frustrating this can be.

I know many people would agree with me when I say I need all the sleep I can possibly get to make it through the day and tackle my daily to-do list.

When I don’t get a good night’s sleep it can feel as though I’m already defeated before the day even begins.

The Importance Of Sleep

It can be very difficult as a mother to create a happy home when you’ve only got 3-4 hours of sleep. The lack of sleep can make you grumpy and irritable.

It can be hard to focus and make decisions. The simplest tasks become overwhelming.

I remind clients to not underestimate the power of sleep. It is so essential for your mental and physical well-being. The lack of good quality sleep can be detrimental to your health.

10 Tips To Help You Sleep Better

1| Drink herbal tea

Drink a cup (or two) of caffeine-free herbal tea about an hour or so before bedtime. There are many teas available specifically labeled for sleep.

You want to make sure whatever you’re drinking has either chamomile, passionflower, or valerian root in it or better yet all three.

I’ve tried dozens of teas specifically for sleep. You can check out my favourite sleep teas on my previous blog post.

2| Take a Magnesium Supplement

Magnesium is amazing and unfortunately, some recent studies suggest that over 90% of us are deficient. Magnesium is well known for its ability to relieve insomnia.

It can help your muscles relax and help you get that sleepy feeling.

3| Use Essential Oils

Essential oils provide many different health benefits. I love to use them as a sleep aid (nasal inhalers are available here :

I usually rub a few drops of oil on my wrists or use a nasal inhaler before I get in bed or I’ll add some oil to my diffuser which is right beside my bed. And my favorite way to use essential oils for sleep is by rubbing the essential oil all over the bottoms of my feet.

I do this to my children as well (always ensure you do a skin test) It works great!

4 | Avoid Caffeine & Refined Sugars

This is the hardest one to accept. Believe me, I know. As someone who’s struggled with sleep, I have on occasions relied heavily on caffeine to get me through my days.

Coffee and I have had quite the love affair for quite some time and I did not and still do not want it to end. But I realized it was a very toxic relationship and it had to end to a certain extent.

I’ve dealt with anxiety in the past and I realized many years ago caffeine was definitely an anxiety trigger. So I cut right back and now only have a couple of cups in the morning, ensuring I drink plenty of water.

It never occurred to me that the one cup of coffee I would drink at 8am could still have an effect on me at 9pm until I started studying many moons ago and now being a sleep coach, I know the effects of caffeine even more so.

As far as refined sugar goes it can cause a reaction in the body that triggers the “fight or flight” part of the nervous system, causing wakefulness. If I had to choose my most recommended tip on this list, this would be it.

And yes, I realize it’s the hardest but please give it a try. You need to break the cycle of dependency. We should be getting the energy our bodies need from sleep and natural foods. Not from stimulants. Please reach out for support here:

5 | Workout

Try to get at least 30 minutes of moderate-intensity exercise everyday. Go on a run, a hike, or even just a walk. Studies have shown exercise to positively impact your overall quality of sleep.

But beware, exercise can overstimulate the body and interfere with your ability to fall asleep if done too close to bedtime. So be careful.

Everybody is different and there are some who don’t have this problem at all. I go to bed around 9pm and I choose not to exercise after 6pm because I tend to get a burst of energy after a good workout.

6 | Sleep in darkness

Light suppresses the production of melatonin which is the major hormone secreted by the pineal gland that controls sleep and wake cycles.

The lights from our TV, our laptops, our phones, even our alarm clocks can all interfere with our melatonin production.

Try to eliminate all light from your sleep space and if for some reason you can’t do that use a sleep mask to block out all light. Also a few hours before bedtime reduce your exposure to artificial light as much as you can.

7 | Write Down a To-Do list For The Next Day

One of the biggest reasons I can’t fall asleep sometimes is because I’m thinking and worrying about all the things I need to do the next day. And it’s so silly because it’s the simplest problem to fix. Keep a pen and paper by your bed so you can write out your to-do list for the next day.

You can also write in a journal if you’re consumed with nagging thoughts or ideas. Whatever it is, just get it out of your head and onto paper so you can be at peace and sleep better.

8 | Develop a Night Time Routine

Try to develop a nighttime routine that is 30-60 minutes long to help you wind down and to tell your body it’s time for bed.

This can consist of a bath (maybe add some Epsom salts) for magnesium) reading a book, or listening to calming music. Do anything that helps you relax.

Try the 4-7-8 Breathing Technique

The 4-7-8 breathing technique is an amazing and simple breathing technique that you can read about here.

On nights when I’m wound up and can’t fall asleep I will do this breathing technique over and over and before I know it’s morning and I don’t even remember falling asleep. Amazing!

9 | Stick To a Consistent Sleep Schedule

Try to go to bed at the same time every night and wake up at the same time every morning. I know this can be a difficult one to master but if you can pull it off you’re going to experience better quality sleep and have more energy throughout your day.

A consistent sleep schedule will reinforce a consistent sleep rhythm and helps to remind the brain when to release sleep and wake hormones and when not to.

10| Have you tried Passion flower extract?

I used to add a few drops to my tea at night and it helped me fall a sleep fast and stay a sleep.

It can be really helpful to anyone who struggles with anxiety-related insomnia!

*Note: As I’m not a doctor, please research and consult your medical practitioner before trying anything new in case of reactions or contraindications with medication

I really hope these tips help you to get better sleep and if I can support you further please reach out at

Love Helen x

Sleep & Wellness Coach & Holistic Therapist

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