How to Sleep Better at Night | 6 Easy Tips

In this post: 6 easy tips for how to sleep better at night. Falling asleep can be so frustrating…here are six ways to make the process less stressful.

Falling asleep can be hard. It can be stressful and take hours. I’m sure we all know how frustrating it is to be tired, but unable to fall asleep. Most nights I sleep OK…once I fall asleep. For me, falling asleep is the challenge. For others, who have no trouble falling asleep, staying asleep is the challenge. Either way, I have a few tips that will make the entire process a little easier. My goal is that by the end of this post, you will know how to sleep better at night. 

lavender chamomile tea ticking bed pillow

We run a marathon called life every day. We don’t need to run another one at night. All these tips work, but they don’t all work, all the time. You may need to try them in different combinations. 

I have been using all these tips for about two years. I waited to share them to make sure that they worked…at least some of the time.  There have been lots of nights when all I wanted was to close my eyes and sleep, but it just wasn’t happening. So I did my own research, asked questions and tried different things. These are the tips that have helped me the most. I’m happy to say that I’m sleeping better…and falling asleep isn’t as difficult.

How to Sleep Better at Night

Tip # 1 Don’t use electronics the hour before retiring.

We all like to stay plugged in and connected via our electronic devices. Smartphones, tablets, and laptops are not only accessible, they are portable. In other words, it’s easy to take them to bed. This can make falling asleep pretty difficult because of two reasons. First, the light and sound from your device can stimulate your brain. Peace and quiet are what you need to fall asleep…not stimulation. Second, to fall asleep easily, you need to clear your mind. Checking your email quickly or liking a few Facebook posts will definitely NOT clear your mind. It will make your mind race and before you know it, sleep is hours away.

*Some links lead to websites where I am an affiliate. Click HERE for my disclosure statement. 

chamomile tea ingredients how to sleep better at night

Tip #2 Enjoy a cup of Chamomile tea.

Chamomile is an herb that is a member of the daisy family and super easy to grow. Tea brewed from the dried flower heads of a chamomile plant has a fruity flavor and is delicious. The plant contains a flavonoid called chrysin which is known to be a relaxant as well as a sleep-aid. Drinking a cup of chamomile tea 30 minutes before bedtime can actually have a mild tranquilizer effect and make it easier to relax. A person who is relaxed will sleep much better than one who is tense and stressed.

Chamomile tea can be purchased in ready-to-brew bags or you can brew your own from dried blooms. Bring a cup of fresh water to a boil. Add 2 to 3 teaspoons of dried chamomile. Let the tea steep for 5 minutes. Using a strainer, pour directly into a tea cup. Add milk or honey as desired.

Click {HERE} to learn how to make your own chamomile tea.

More delicious bedtime teas:

January 2020 Update:

Tip #3 Keep a schedule. Head to bed at the same time every night.

Everyone has a body clock. That internal time-keeper that tells you when to wake, when to eat, and when to sleep. By keeping that body clock regulated, you will find that you not only function better but you will feel better too. Going to sleep and waking up at the same general time every day will help that body clock do its job. When your body clock is in tune, you will fall asleep easier and experience a more restful night’s sleep.

Tip #4 Exercise regularly.

Regular exercise has so many benefits that it is impossible to list them all. It is widely acknowledged in the medical field that some sort of exercise routine also helps you fall asleep easier and stay asleep. There are benefits to exercising in the morning or afternoon. Relaxed muscles, alertness and less risk of injury are just a few. For a good night’s sleep, try to avoid working out in the evening…especially right before bedtime. The good things you experience during a workout are the very things that may hinder you from falling asleep. Sweating due to increased body temperature, increased heart rate, and general stimulation will all make it harder to fall asleep. By scheduling your workouts during the day, you can avoid any possibility of hindering your sleep.

Tip #5 Use lavender essential oil on wrists and temples. Spray and freshen your bed linens with a DIY lavender spray.

Like chamomile, the lavender plant also has relaxing capabilities. According to the National Sleep Foundation, “lavender has been shown to decrease heart rate and blood pressure, potentially putting you in a more relaxed state.” I love the scent of lavender and use it at bedtime in two ways. First, I use lavender essential oil on my temples and the inside of my wrists. The aroma is gentle, but definitely present. Second, I use lavender linen spray on my pillows. I keep a bottle beside by bed and lightly spritz my pillow cases. Since adding lavender to my bedtime routine, I have much less tossing and turning while trying to fall asleep.

January 2020 Update: 

In addition to lavender essential oil, I have been using Calming from Rocky Mountain Oils. It’s a blend of several different oils, and it smells heavenly. It works well at “calming” my mind, and slowing down my thoughts when I’m trying to fall asleep. 

Tip #6 Make your bed every morning.

This may seem like an odd tip but it’s definitely worth mentioning. Making your bed every morning will help your bedtime routine be more relaxing. On days when I DON’T make my bed, I get slightly annoyed when I walk into my room at bedtime. I have to take the time to straighten the covers and plump the pillows, which is just one more thing to do. On days when I DO make my bed, upon walking into my bedroom at night, I sort of breathe a sigh of relief. Everything is in order. The bed is welcoming and neat. It makes getting into bed and falling asleep an easier and more pleasant experience.

How to Sleep Better at Night Bonus Tip!

I want to share one more tip that has made a difference. One life-change I am trying to make, and I’m not always successful, is to stop eating after dinner. When I don’t eat in the evening, I sleep better. It’s easier to fall asleep and I don’t have to prop myself up as much. It’s just basically more comfortable. I hope it also helps me to drop a few pounds but the jury is still out on that! The most important thing is that it makes me feel better…and that’s always a good thing. 

 

If you are visiting here for the first time, maybe from Pinterest, welcome to On Sutton Place. If you’ve been here before, welcome back. Thank you for sharing a bit of your day with me…

subscribe basket of lavender

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53 Comments

  1. I love this verse….and lavender! ;-) Thank you for an inspiring blog. I always look forward to each one.

  2. Jeanie Nichols says:

    I don’t always take time to comment on each blog, but I just wanted you to know how much I
    enjoy reading each and everyone of them. I have used so many of your recipes. Thank you so much.

  3. I love these ideas and hope they help me sleep.
    I like that you also pray before going to bed.

  4. Cecilia from Georgia says:

    I was not aware that Chamomile is a relaxant! I needed this post to help me get to sleep and rest better at night. These tips are great!

  5. Carol Karl says:

    HI Ann, this is a great post – I have trouble sleeping but it’s mostly hormone related. One thing I have found works really well is Passionflower tea instead of chamomile. It’s much better to help you fall asleep and stay asleep. I’ve given it to some of my friends and they have also reported amazing results. One person said he hadn’t had a good nights sleep in two years until I gave him some to try.
    Thought it worth mentioning.
    Carol

  6. How precious this Psalm is! I learned it at the knee of my grandmother! Every evening before we would got to sleep, after our prayer time, she would say “good nite hon , ” I will both lay me down in peace and sleep” love you sweetie!” Precious memories of being trained by a woman who truly believed God’s Word.

  7. Would love to print the Psalm 4 printable but I cannot find it in the members only library. Please help me locate it.

    1. Ann Drake says:

      Hi Patty…I sent you an email!

  8. Ann,I think we are the same person ! You have some valid points and tips.I think the older you get, the more difficult sleep becomes.Love the psalm print.

  9. Greetings Ann~ I can relate to what is shared. If my routine walking (1 – 1.5 hours) doesn’t happen in the morn, it’s not going to because I am a morning person! Also, re the electronic devices/TV, for years after watching TV or being on my iphone I was encountering restlessness when going to bed. Finally and reluctantly went to the doctor, and he didn’t know what to make of it which admittedly I was surprised! Doing my own research I had determined it was the blue light from these devices that was affecting my ability to sleep. I purchased a pair of amber color glasses which are used for TV watching (though I do minimal of this). Drastic improvement was made, and a happy dance ensues! Here’s the link re the glasses and tests that were done resulting in the creation of the glasses (if this is not ok to post, then please remove this part). Blue light is for real, and there are more articles noting such compared to the past, so if some of you are having problems sleeping, look into this further. http://nymag.com/strategist/article/blue-light-blocking-glasses-work.html

  10. Ann — All of these are great ideas, many of which I already incorporate. Here are two more which have made drastic changes in allowing me to fall as sleep quickly. #1 – Get down on the floor and do some easy, light stretching (or yoga poses if you are familiar with them) and breath deeply while doing so. After 3 or 4 minutes of that, get into Child’s Pose (from Yoga) and take 3 or 4 more deep breaths. #2: Even after that, when you settle into bed, again take a 3 or 4 slow, long deep breaths. Apparently the long, slow deep breathing signals the nervous system that its time to calm down. When I do this, I am (90%) of the time asleep with in minutes, if not seconds. And when I don’t…tossing and turning ensues. I hope this helps!

    1. Cecilia from Georgia says:

      👍🏻 Will give it a try!

  11. Lauren Wishart says:

    Hi Ann,

    I enjoy reading your posts. Thank you. I am a subscriber, but I cannot find the Psalm 4 printable in the subscriber only page. Help! :-)

    Blessings,
    Lauren

    1. Ann Drake says:

      HI Lauren…I sent you an email!

  12. That verse from Psalm 4 is what drew me to your blog. A few years , maybe 1 1/2, my daughter was recently separated and going through major changes, one of them difficulty sleeping . I found this printable verse and printed it, put it in a frame and told her to keep it by her bed. She has since settled into a place of her own but still has that verse in her room. Thank you for sharing!! And thank you for not being afraid to share your faith!! It is refreshing. I also love all your ideas., decorating, crafts….

    1. Ann Drake says:

      Hi Rachel…thank you for these kind words of encouragement. They are welcome and treasured. Happy New Year!

  13. I do have a problem falling asleep. I don’t eat after supper and stop using my tablet at 8pm. This seems to help. Thanks for your helpful hints.

  14. There are times I simply pass out. But many a night I am roaming around til 6 am. Most of it is medicine and pain. Some of it is remembering. I am going to ask my son to buy me some of that tea. I don’t eat after dinner. But I am guilty of reading from my phone. On the nights I can’t sleep.

  15. This is so dearly appreciated… Thank you!

  16. Becky Johns says:

    Ann, your gentle spirit is reflected in your posts which off steady, helpful ways to cheer us and help us do things with grace and beauty. Thank you so much for your ideas and for sharing yourself with us. You are a great friend to have!

    1. I pray you sleep peacefully tonight. I know it was difficult to have your children move, but hope you share some great adventures when you visit.
      Thanks so much for the printable. As always, it is relevant and lovely.

      1. Ann Drake says:

        Thank you so much for taking the time to leave these kind words…and yes, it’s really hard to have them so far away. But you are right. There are great adventures ahead!

  17. Runningonempty says:

    Great article! I did not know that lavender decreases blood pressure. I have a stressful week, I think I may cut some of my lavender and wear a sprig each day!

    Regards from Australia

  18. Many of these tips I am using and nice to see that I am on the right track. Not eating before bed has been a big help, not only in sleep but helping to keep my weight down. Thanks for the helpful ideas!!

  19. I was awake until 2:00AM this morning. I broke a my bedtime rule of not drinking any soft drinks. The caffeine of my Mountain Dew and my weak will power caused me a good night of rest. All of your suggestions are very good and I thank you for blogging. Would you please address purchasing bed pil

  20. Barbara Kemp says:

    Ann,

    Has anyone said this? Absolutely no televisions in the bedroom, NO NOT EVER, and especially for children.

  21. This bible verse I have held close to my heart for the past five years during some of the “lowest” times in my life. It was my “now I lay me down to sleep…” and it worked every time. Thank you for the lovely art work to enhance this powerful prayer.

    Peace,
    Elaine

  22. Norma Rolader says:

    Oh wow!!! I so needed this post!! Thank you for all your great informations Have a blessed weekend

  23. Ann Sanger says:

    Ann,
    Thank you for reaffirming everything my sleep doctor said. I agree the tablet and phone keep my mind churning at bedtime. I love the Psalm 4 printable. Silly me did not read carefully and thought there were four different psalms. I download twice. Yes, I need more sleep. Your scriptures are my favorite. Look at Psalm 139 it is loaded with printable verses. Thank you for sharing your blessings with us.

  24. All of your suggestions are valid and helpful. But I would add one more thing – 250mg of Magnesium . I’m Vitamin D deficient and while doing a little research on the matter I read about the importance of magnesium in the body’s processing of Vit. D. So I started taking one every night. Imagine my surprise when that first night I slept all the way through. Like so many, I don’t have trouble falling asleep but if I wake up it will be hours before I fall back asleep. That’s not a problem for me anymore. Of course, before anyone tries this please check with your family doctor and make sure it’s safe for you. Happy dreams!

    1. Ann Drake says:

      Thank you Amy! I take Vitamin D but not Magnesium. I am going to ask my dr. if I should add it. I’m willing to try anything!

  25. Thanks for these tips.
    My doctor told me that we are meant to fast 12 to 14 hours per day, and I’ve started following that. After I eat dinner (or dessert), I note the time and make a mental note not to take in any calories until at least 12 hours have passed. So, if I eat a snack at 10:00 pm, I can’t eat again until 10:00 am the next morning. Even a cup of tea with sugar or honey resets the clock for me.
    I find knowing I won’t eat again for 12 hours is enough of a deterrent for late night eating. I find that I’m sleeping better, and it’s a way to lose a few pounds.
    Sweet dreams!

    1. Ann Drake says:

      This is so interesting because I have been reading about intermittent fasting. I would love to try it but I was under the impression the fast had to be 16 hours. That would be really hard for me. I could definitely do 12 or 14. Thank you so much for taking the time to leave a comment. I appreciate it!

  26. Wonderful post and great tips…thank you. And thank you for the print…perfect for my night stand!

  27. Great post, Ann! And I love the Scripture printout; thanks.

  28. Penny Spencer says:

    Lovely Psalm. Perfect for bedside. I too, have a terrible time getting to and achieving a good nights’ sleep.
    Have tried the Chamomile tea, but the other suggestions may be ones I will try also, especially not “snacking” at night. Thanks.

  29. Thanks for sharing the scripture verse, I too have the sleep issues and that verse speakers volumes for comfort when struggling to get to sleep. My plan is to read my Bible when I go to bed and see if I get blessed with a peaceful night of sleep.

  30. Sam Ellis says:

    Thanks for these tips Ann! I would add just one more thing – don’t try to save money on your mattress (buy the best you can afford). I think it’s not an unimportant thing for a good sleep. -Sam

    1. Rebecca McCabe says:

      Sam you are right about the mattress being vitally important for a good nights rest!

  31. Praying when I can’t sleep is something I’ve done for a long time. I start with thinking of church members..I picture them sitting in the pews and pray for specific needs. Again thank you for your blog. It remains one of my three favorites.

  32. Beth Brown says:

    Wonderful article and I needed the tips. I love the Psalm 4 printable also. Thank you!

  33. Ann, thanks for all the good sleep tips, but especially I want to thank you for that printable! That verse became one of my favorites several years ago at a very low point in my life, when the stress of that time interfered with my sleep. Back then, I typed it, cut it out and taped it to the wall just over my nightstand so it was the last thing I saw when I turned the lamp off at night. (I know… taping something to the wall isn’t very decorative. I always meant to improve that, and now I will do that by printing and framing your lovely printable!)

    Here’s another verse that is soothing to my restless heart and mind. It reminds me of a baby safely cradled in its mother’s (or father’s) arms, while he/she sings it a lullaby. It is Zephaniah 3:17, and this is the New King James Version of it:
    “The Lord your God in your midst, The Mighty One, will save; He will rejoice over you with gladness, He will quiet you with His love, He will rejoice over you with singing.”

    Blessings to you, Ann… and sweet dreams! :)

  34. Thank you! Already printed the scripture and this will be a nice addition to my night stand-

  35. Catherine says:

    Thank you so much for these tips. I’ve known for some time I should not eat after the evening meal, but I haven’t followed through with it. Your tips remind me that it’s important for my health. I plan on making the lavender spray, great idea!

  36. Marlene Stephenson says:

    I don’t have trouble falling asleep but if i wake up, its hours before i can get back to sleep, thanks for these tips and i will try some of them.

  37. Mildred Hoppe says:

    Ann, I enjoyed reading this post. The Psalm scripture is one of my favorites. Makes me think we are kindred spirits. I’m terrible at keeping a regular bedtime, and often have trouble falling asleep. Your reminders inspire me to do better.

  38. Hi Ann
    Thank you for your honesty and transparency. You are the real deal!
    You allow your life experiences to be used to help your readers on every level, not just decorating and entertaining.
    When I found your blog several years ago I felt like I was “coming home”. I had just lost my mom and was needing a warm nurturing touch. I found it in you and I still do every time I open your post.
    Love you Ann! Sending virtual hugs❣

  39. I read your tips on sleeping. I agree! Lately i have tried (note tried), to cut out snacks at night. It not only helped my sleep but it seems to keep away bad dreams. Also I have to make my bed every day. I find it stressful to walk in the room at nite and see an unmade bed. A nice neat made is such a comforting site. Thanks for your tips.

    1. Alice-try brushing your teeth right after dinner. Most of us don’t want to brush and floss again and so skip the snack. Sounds simple but aren’t so many of life’s problems solved with simple actions?

  40. Now this is a great idea to share. I think everyone has trouble at one time or another with sleep. When I hear someone who sleeps alot I’m almost envious. I’m going to make the lavender spray and try. I’m like you know. I am a real prayer person and it seems if I will talk to God and try leaving my troubles and worries at his feet I sleep better.

    Thanks for another great idea.

    Sandi

  41. Always a boost when I read your words of wisdom. Love the printable. Blessings and good health to you.

  42. Darlene LeFevre says:

    I have this Psalm on the wall going up to my 2 spare bedrooms. It is a vinyl decal and I love it!