Earlier in my life, I didn’t have difficulties with falling asleep. However, with age, I’ve noticed that it’s harder to go straight to bed when you still, for instance, have so much on your mind. After I got married, together with my husband, we noticed that there are things we do each and every day, which help us fall asleep quicker and sleep better.
Here are the tips to make it happen:
1. Diffuse lavender essential oil
One to three hours before going to bed, diffuse lavender essential oil. I use nebulizing diffuser, which uses an electric pump to atomize the scent molecules and spray them into the air so no water or heat is needed. Also, it releases about 3 milliliters of oil per hour, which is more than other diffusing devices. Lavender has calming and soothing effect that helps reduce stress.
If my hubby and I are not at home, I take our lavender essential oil with me and put a drop or two behind our ears before we go to bed. If you did not want to use lavender for whatever reason, you may wish to consider an alternative, such as CBD oil from somewhere like CFAH.org, that also has relaxing properties.
2. Drink something relaxing
As I mentioned above, lavender has a calming effect and so does chamomile. That’s why I choose lavender or chamomile tea to drink before sleeping. On the weekends though, my husband and I always drink hot cocoa, because it is one of the best sources of magnesium. Magnesium helps with insomnia by decreasing the amount of time it takes to fall asleep and it can also increase the quality and length that you sleep.
Another relaxing remedy you might want to try to help you relax is hemp oil (not to be confused with hemp seed oil which is for cooking). One or two drops to a warm (not hot) drink could give you that extra boost. CBD can aid with relaxing you and helping you get a good night’s sleep, you can try it as an oil but you can also try it as gummies and a vape like the delta 8 vape carts.
3. Go to bed at the same time
Speaking of the weekends, sometimes we tend to sleep in on our days off and that doesn’t work well. That’s why it is always good to develop a sleep routine, because it will help to establish your internal clock. Going to bed at the same time will reduce the amount of tossing and turning to fall asleep and keep us awake in the morning.
4. Minimize the light
Darkness causes your brain to release melatonin, which is a hormone that regulates sleep and wakefulness. Having said that, it is important to minimize your exposure to light before going to sleep. That’s why about half an hour or an hour before bedtime, lights, TV and our phones are off. We have time then to talk and pray.
Using blackout shades or eye mask is also a great way to create a dark space in your bedroom.
5. Watch what and when you eat and drink
It is very important to cut out the food and drinks that contain caffeine about 6 hours before bedtime. The last meal you have should be 4 hours before going to sleep so it won’t keep you awake with heartburn or indigestion, especially when it comes spicy or heavy foods.
These are all the things that guarantee a fulfilling sleep at night for my husband and I. Of course, there are days when we skip one or two steps which can result in a poorer sleep, but we do our best to follow them as much as possible.
What helps you sleep and have a good night rest?
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Essential oils are the best!
I agree! 🙂🌷
Ugh. I hope this helps. I have trouble sleeping. 🙁
I’m pretty sure it will, girl! 🙂🌼
I sure hope so.
Hey, I posted a new blog”Ask Me Anything” I hope you could participate in it if you don’t mind. 🙂
Great advice! We use essential oils too! We even have some Frankincense! God bless you!
Frankincense is great! 🙂 Thank you!
Thank you! 🙂🌻
Oh yes these are all so important. I usually take allergy medicine at night. It helps me breathe a lot better so I can sleep better. I follow all of the above.
That’s great! 🙂🌺
for my insomnia, greetings
I try to follow all those except have not tried Lavender oil so will get some. Thank you!
Thank you for stopping by! 🙂🌹
your posts are always so helpful! thanks for the tips
Thank you so much for stopping by! 🙂🌷
Great advice. I started having trouble sleeping around the time I reached 70. I have tried different things, many of which have helped sometimes, and other times, not. I have been taking some natural supplements before bed rather than in the daytime as I have read they may help with sleep: a highly absorbable magnesium and omega 3. I also take 5-HTP and sometimes lithium orotate (this is not the form that is given by prescription for mental disorders, it just helps calm the body and mind). This helps much of the time. I used them all while on holiday, and I slept fairly well every night, something that never happens away from home. I have been skipping them once in a while lately and that seems to be working OK. Perhaps they have put my body into a habit of sleep and I won’t need them as often. Another great tip (which I don’t always follow) is to shut off the computer, TV, phone about 2 hours before bedtime as the type of light coming from them can stimulate the brain.
So true about the light 🙂👍🌷
I never tried essential oil. Surely i am gonna try it
I highly recommend it! 🙂🌻
I have faced this problem for two years. Every remedy functioned for a while. I didn’t know about cocoa so wish me luck. Thanks for the tip!
I hope that my tips will help you then! Yes, magnesium even in a pill will help, as well 🙂🌷
Great advice! I don’t have much trouble sleeping, but when I do, it’s bad. I’ll keep your ideas in mind to delay it happening again. It may seem odd, but I find total silence to be a distraction. Though I have air conditioning, I turn it off before going to bed (unless the night’s sweltering) and open the window. Not only does it allow in fresh air, but also the soft tunes of night insects and the even more distant hum of traffic. They relax me.
White noise is very helpful actually! 🙂👍🌼
Yes, wonderful tips. I also like to journal and meditate before I sleep, otherwise I find my brain still stimulated about things I need to get done or too creatively charged causing lucid dreams..
I do it sometimes too! 🙂👍🌷
These are wonderful! We actually have lavender linen spray that I love using on the bedspread and pillows (: can’t forget my chamomile tea in the evenings too haha
That’s awesome! I’d like to get such spray one day 🙂👍🌹
Thank you for sharing! Need to share this with my mama!
Awesome, I hope it helped her then! 🙂🌷
I’ve been trying to get myself on a regular sleep schedule, but have struggled due to my irregular work hours. But I have found that listening to audiobooks help me fall asleep!
That’s great! I’m glad it helps you! 🙂🌼
oui, Super, c’est un grand problème aujourd’hui de pouvoir trouver le sommeil et une hygiène du soir régulière. La société fait en sorte, sur plein de sujet à être toujours actif et même. Sympa vos conseils…Belle journée
Meditation has been a great thing for me. And cleanliness, or maybe a bath before hand. I try to make my evenings technology free Too! It makes such a difference.
Whenver I take a bath, it helps me to calm me down and puts me to sleep quicker, as well and I also add a couple of drops of lavender essential oil into it 🙂🌻
❤️ Baths are the best
great article really enjoyed reading it!
Love this post Ula! Thanks so much! 😀 I’ve noticed that when I don’t get enough exercise I also don’t sleep very well either, so that’s something I’ve been working on… LOL!
Thank you so much! 🙂🌹
Excellent Article, thank you very much for sharing this information with us!
Very informative 🙌
Thanks for sharing 💛
Thank you! 🙂🌺
Great advice. I bought some lavender spray from EasyJet inflight magazine a few months back!! You’ve reminded me about it .. where the hell did I put it … haha!
Lol, you better find it girl and start using it 🙂🌼
Chamomile tea works for me and also very low relaxing music with dim lights
That’s great! 🙂🌷
Thanks for visiting JanBeek and clicking the”like.” It helped me find your wonderful blog. I love your format and practical ideas. I’ll be back. And i’ll Try some of those sleep ideas. Thanks! 😴
Thank you so much! 🙂🌺
Hi Ula, I am glad to meet you and thank you for visiting my post.
I quite agree with the calm pattern you use for bed time and use most of these.
Didn’t know that cocoa contained magnesium. That must be why I always crave a cup of cocoa if I wake and can’t settle again.
A mug of cocoa and a candle light always does the trick.
Thank you for stopping by! 🙂🌹
Good Advice and thanks for following my blog.
My pleasure and thank you! 🙂🌺
I will be definitely be trying out these tips.Thanks.
My pleasure! 🙂🌷
Great advice! I find lavender really helpful too, but I didn’t know that cocoa was a good source of magnesium which is really useful for me as I have a friend who is deficient in it. Many thanks!
You’re welcome! 🙂🌷
I just woke up. And after reading this, I feel like sleeping again. 😁
Lol, thanks girl! 🙂🌷
Right, also people checking phone in the last waking hour are likely to be more obese….
Cool and helpful article
Thank you girl! 🙂🌼
Get All Your Worrying Over With Before You Go To Bed – If you find you lay in bed thinking about tomorrow, consider setting aside a period of time – perhaps after dinner –to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns.
Great advice! 🙂👍🌸
Finally i found healthy tips for a better sleep. Thank you :))
My pleasure and thank you for stopping by! 🙂🌺
Great post! i just posed something similar, would love if you take a look at it 🙂
Thank you! 🙂🌸
these are all very accurate and helpful ideas!
Thank you simple Ula! The tips were very helpful, even though I don’t have trouble sleeping. But, i’ll be sure to use them when I need to!
That’s great, thank you so much! ☺🌸
Great tips! Better sleep is so important. As a pediatrician I know that sleep is important for people of all ages.
Thank you so much for sharing my post !
Great advice! I just got into essential oils and they are a game changer. Every night I turn on my diffuser with lavender, sweet orange, or rosemary oil and my husband and I have been sleeping like babies every night. With all of the medical sleep aids out there, it’s comforting to use natural God made remedies. I appreciated the fact that you mentioned turning off your electronic devices which allows time to talk and pray. This is how couples can grow closer together. “make sure of the more important things, so that you may be flawless and not stumbling others up to the day of Christ…” (Philippians 1:10)
100% you’re right! ☺ I’m also glad you like essential oils and use them to sleep better! Best thing ever! ☺ 🌸
A great list – that getting to sleep at the same time every day thing is my nemesis – I always have such good intentions but no follow through! 🙂
Thank you and I hope you’ll sleep great tonight 🙂🌻
Thank you so much for sharing my post !
Thank you so much for the reward!!! ☺