101 Tried-and-Tested Ways to Get Better Sleep
Getting a good night’s sleep is crucial for your overall health and well-being, yet many of us struggle to achieve the recommended 7-9 hours of restful sleep each night. Whether it's stress, lifestyle habits, or environmental factors keeping you awake, finding effective solutions can make all the difference. In this comprehensive guide, we’ll explore 101 tried-and-tested ways to help you get better sleep, with a special focus on the benefits of aromatherapy and essential oils.
1. Establish a Regular Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
2. Create a Bedtime Routine
Develop a calming pre-sleep routine that signals your body it’s time to wind down. This could include activities like reading, listening to soothing music, or practicing gentle yoga.
3. Use Lavender Essential Oil
Lavender is known for its calming properties. Diffuse lavender oil in your bedroom or apply it to your pillow for a peaceful night’s sleep. Our lavender pure essential oil is calming, soothing and reassuring for the mind
4. Keep Your Bedroom Cool
A cooler room, typically between 15-19°C, can help facilitate better sleep. Consider adjusting your thermostat or using a fan to maintain a comfortable temperature.
5. Avoid Caffeine in the Afternoon
Caffeine is a stimulant that can interfere with your sleep if consumed too late in the day. Try to limit your intake to the morning hours.
6. Practice Deep Breathing
Deep breathing exercises can help reduce stress and prepare your body for sleep. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly.
7. Try Chamomile Tea
Chamomile tea is a natural relaxant that can help ease your mind and body into sleep. Enjoy a cup about 30 minutes before bed.
8. Diffuse Frankincense Essential Oil
Frankincense has a calming and centering effect, making it ideal for promoting relaxation before bed. Diffuse it or apply it topically. Our frankincense essential oil is 100% pure and has a deeply calming effect.
9. Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can disrupt your circadian rhythm. Aim to power down at least an hour before bedtime.
10. Invest in a Comfortable Mattress and Pillows
Your bed should be inviting and supportive. If your mattress or pillows are old or uncomfortable, consider replacing them.
11. Use Clary Sage Essential Oil
Clary sage oil can help reduce anxiety and promote restful sleep. Diffuse it in your bedroom or apply it topically in a diluted form. Our Sweet Dreams blend features lavender, clary sage, geranium and frankincense which promotes restorative good night's sleep.
12. Keep Your Bedroom Dark
A dark environment is essential for the production of melatonin, the sleep hormone. Use blackout curtains or a sleep mask to block out light.
13. Avoid Large Meals Before Bed
Eating a heavy meal late at night can cause discomfort and disrupt your sleep. Try to have your last meal at least two to three hours before bed.
14. Try a Bedtime Aromatherapy Roll-On
Create or purchase a roll-on blend of calming essential oils like lavender, chamomile, and sandalwood. Apply it to your pulse points before bed. Our Sweet Dreams pulse point roll-on calm a busy mind and helps you drift off to sleep peacefully.
15. Practice Progressive Muscle Relaxation
This technique involves tensing and then slowly relaxing each muscle group in your body, starting from your toes and working up to your head.
16. Set a Relaxing Bedroom Atmosphere
Decorate your bedroom with calming colors, soft lighting, and comfortable bedding to create a sleep-friendly environment.
17. Take a Warm Bath Before Bed
A warm bath can help relax your muscles and signal to your body that it’s time to wind down. Enhance the experience by adding a few drops of essential oils like lavender or eucalyptus. Our Sweet Dreams Bath Salts is a tranquil blend of lavender and clary sage which will help you drift off and wake feeling refreshed and rejuvenated.
18. Try a Magnesium Supplement
Magnesium is a mineral that helps relax muscles and nerves. Taking a magnesium supplement before bed can support better sleep.
19. Use Ylang-Ylang Essential Oil
Ylang-ylang has a sweet, floral scent that can reduce stress and anxiety, promoting a sense of calm before sleep. Diffuse it in your bedroom or add it to a carrier oil for a relaxing massage. Our Sunset bliss blend features ylang-ylang alongside jasmine, petitgrain and blood orange.
20. Avoid Alcohol Before Bed
While alcohol might make you feel sleepy, it can actually disrupt your sleep cycle and reduce the quality of your rest.
21. Practice Mindfulness Meditation
Mindfulness meditation involves focusing on the present moment and letting go of worries, which can help you relax and prepare for sleep.
22. Use a Weighted Blanket
Weighted blankets provide gentle pressure that can help reduce anxiety and promote relaxation, making it easier to fall asleep.
23. Try Passionflower Tea
Passionflower is a natural remedy known for its calming effects. Drinking passionflower tea before bed can help you unwind.
24. Use Bergamot Essential Oil
Bergamot oil has mood-boosting and stress-relieving properties that can help create a peaceful atmosphere for sleep. Diffuse it or apply it to your pillow. Our Mind Spa blend features bergamot harmoniously blended with patchouli, lemongrass and eucalyptus.
25. Limit Naps During the Day
While short naps can be refreshing, long or late-afternoon naps can interfere with nighttime sleep. Keep naps to 20-30 minutes.
26. Listen to Relaxing Music or Nature Sounds
Listening to calming music or nature sounds can help you relax and drift off to sleep more easily.
27. Use Vetiver Essential Oil
Vetiver oil has grounding properties that can help calm the mind and body. Diffuse it in your bedroom or apply it topically in a diluted form.
28. Keep a Sleep Journal
Track your sleep habits and patterns in a journal. This can help you identify factors that may be affecting your sleep quality.
29. Try Tart Cherry Juice
Tart cherries are a natural source of melatonin. Drinking tart cherry juice before bed can help improve sleep quality.
30. Use Frankincense Essential Oil
Frankincense has a calming and centering effect, making it ideal for promoting relaxation before bed. Diffuse it or apply it topically.
31. Engage in Regular Exercise
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Just avoid vigorous exercise too close to bedtime.
32. Use a Humidifier
If dry air is causing discomfort, such as dry throat or sinuses, using a humidifier in your bedroom can improve your sleep environment.
33. Try Valerian Root
Valerian root is a natural herb known for its sedative properties. Taking a valerian supplement before bed can help improve sleep quality.
34. Use a Sleep-Inducing Essential Oil Blend
Use a sleep-inducing blend by combining essential oils like lavender, frankincense and clary sage. Diffuse this blend in your bedroom before bed. Our Sweet Dreams range is a tranquil blend of lavender, frankincense and geranium holds the key to a restful night, leaving you feeling refreshed and restored.
35. Limit Fluid Intake Before Bed
To avoid waking up for bathroom trips, try to limit your fluid intake in the evening.
36. Practice Gratitude Journaling
Writing down things you’re grateful for before bed can shift your focus away from stress and help you relax.
37. Use Patchouli Essential Oil
Patchouli oil has grounding and calming properties that can help reduce anxiety and promote relaxation. Diffuse it or apply it topically.
38. Avoid Late-Night Screen Time
The blue light from screens can disrupt your sleep. Try reading a book or listening to a podcast instead.
39. Try Acupressure
Acupressure involves applying pressure to specific points on the body to relieve tension and promote relaxation.
40. Use Eucalyptus Essential Oil
Eucalyptus oil can help clear the airways and promote easier breathing, especially if you’re congested. Diffuse it or add it to a warm bath.
41. Practice Visualization
Visualization techniques involve imagining a peaceful scene or experience, helping to calm the mind and prepare for sleep.
42. Use a Silk Sleep Mask
A silk sleep mask can block out light and create a sense of darkness, signaling to your body that it’s time to sleep.
43. Try Ashwagandha Supplements
Ashwagandha is an adaptogen that can help reduce stress and promote relaxation, making it easier to fall asleep.
44. Use Neroli Essential Oil
Neroli oil has a calming and uplifting scent that can help reduce anxiety and promote restful sleep. Diffuse it or apply it to your pulse points.
45. Avoid Spicy Foods Before Bed
Spicy foods can cause indigestion and discomfort, making it harder to fall asleep.
46. Use a White Noise Machine
White noise machines can mask disruptive sounds and create a soothing environment for sleep.
47. Try Aromatherapy Bath Salts
Adding aromatherapy bath salts infused with essential oils like lavender or chamomile to your bath can help relax your muscles and prepare you for sleep. Lovingly created to suit different needs and moods, our Bath & Body aromatherapy range provide an aromatherapy boost for inner peace.
48. Try an Epsom Salt Foot Soak
Soaking your feet in warm water with Epsom salts can help relax your muscles and promote a sense of calm before bed. Our aromatherapy Bath salts are perfect for an epsom salt foot soak.
49. Keep Your Bedroom Quiet
Reducing noise in your bedroom can help you fall asleep more easily. Consider earplugs or a white noise machine if you’re sensitive to sound.
50. Practice Gentle Yoga
Gentle yoga stretches before bed can help release tension and prepare your body for sleep.
51. Practice Candle Gazing Meditation
Candle gazing, or Trataka, involves focusing on the flame of a candle, which can help calm the mind and prepare you for sleep.
52. Avoid Heavy Exercise Before Bed
Intense workouts can increase adrenaline levels and make it harder to wind down. Stick to light activities in the evening.
53. Try Hypnotherapy
Hypnotherapy involves guided relaxation and suggestions to help you enter a deeper state of relaxation and improve sleep.
54. Practice the 3-2-1 Rule
Follow the 3-2-1 rule: Stop eating 3 hours before bed, stop working 2 hours before bed, and stop using screens 1 hour before bed to help prepare your body for sleep.
55. Keep a Consistent Wake-Up Time
Waking up at the same time every day, even on weekends, helps regulate your body’s internal clock and improves sleep quality.
56. Use an Aromatherapy Pillow Spray
Spritz your pillow with an aromatherapy spray infused with essential oils like lavender or chamomile to create a calming sleep environment. Our range of pillow & room mists hold the key to a restful sleep.
57. Try a CBD Supplement
CBD has been shown to reduce anxiety and improve sleep. Consider trying a CBD supplement before bed.
58. Use a Sleep App
Sleep apps can help you track your sleep patterns and provide guided meditations or sounds to help you fall asleep.
59. Avoid Stressful Conversations Before Bed
Engaging in stressful discussions before bed can keep your mind racing. Try to resolve issues earlier in the day.
60. Use Lemon Balm
Lemon balm is an herb known for its calming effects. Drinking lemon balm tea before bed can help you relax.
61. Keep Your Room Clutter-Free
A tidy bedroom can help create a sense of calm and make it easier to relax and fall asleep.
62. Use Geranium Essential Oil
Geranium oil has balancing properties that can help ease tension and promote emotional stability, aiding in better sleep.
63. Practice Digital Detox
Disconnecting from digital devices in the evening can help reduce stress and improve sleep quality.
64. Try Herbal Supplements
Herbal supplements like valerian root, chamomile, and passionflower can promote relaxation and better sleep.
65. Use Juniper Berry Essential Oil
Juniper berry oil has cleansing and purifying properties that can help clear the mind and promote restful sleep. Diffuse it or apply it topically.
66. Avoid Drinking Water Right Before Bed
Limiting fluid intake right before bed can help you avoid nighttime trips to the bathroom.
67. Practice Qi Gong
Qi Gong is a gentle exercise that combines movement, meditation, and breathing to promote relaxation and better sleep.
68. Use a Hot Water Bottle
Placing a hot water bottle at your feet can help relax your body and promote a feeling of warmth and comfort, making it easier to fall asleep.
69. Listen to Binaural Beats
Binaural beats are sound waves that can help relax the mind and promote deeper sleep.
70. Use a Lavender-Scented Eye Pillow
A lavender-scented eye pillow can provide gentle pressure and a calming scent to help you relax and fall asleep. Our relaxation eye pillows are soft and lightweight and comfortably hug your eyes and forehead, releasing facial tension and blocking out light.
71. Avoid Intense Mental Stimulation Before Bed
Engaging in mentally stimulating activities like work or puzzles before bed can keep your mind active and make it harder to fall asleep.
72. Use Tea Tree Essential Oil
Tea tree oil has cleansing properties that can help purify the air and create a clean, calming environment for sleep.
73. Practice Guided Imagery
Guided imagery involves visualizing calming scenes to help relax your mind and prepare for sleep.
74. Try a Sleep-Promoting Diet
Eating foods rich in tryptophan, magnesium, and melatonin, such as turkey, almonds, and cherries, can support better sleep.
75. Use Lemongrass Essential Oil
Lemongrass oil has a refreshing and calming scent that can help clear the mind and promote relaxation. Diffuse it or apply it topically.
76. Keep a Cool Shower Routine
A cool shower before bed can lower your body temperature and help signal to your body that it’s time to sleep.
77. Try Melatonin Supplements
Melatonin is a hormone that regulates sleep. Taking a melatonin supplement can help improve sleep quality, especially if you’re struggling with jet lag or shift work.
78. Use Cypress Essential Oil
Cypress oil has grounding and calming properties that can help reduce stress and promote restful sleep. Diffuse it or apply it topically.
79. Practice Tai Chi
Tai Chi is a gentle martial art that promotes relaxation and balance, making it an effective way to prepare for sleep.
80. Use GABA Supplements
GABA is a neurotransmitter that promotes relaxation. Taking a GABA supplement before bed can help improve sleep quality.
81. Incorporate Feng Shui
Arranging your bedroom according to Feng Shui principles can create a more peaceful and sleep-conducive environment.
82. Use a Himalayan Salt Lamp
Himalayan salt lamps emit a soft, warm glow that can create a calming atmosphere in your bedroom, making it easier to wind down.
83. Avoid Bright Lights Before Bed
Bright lights can interfere with your body’s natural sleep-wake cycle. Dim the lights in your home as you get closer to bedtime.
84. Try Ashwagandha Tea
Ashwagandha is an adaptogen that can help reduce stress and promote relaxation. Drinking ashwagandha tea before bed can support better sleep.
85. Avoid Intense Conversations Before Bed
Engaging in intense or emotional conversations before bed can increase stress levels, making it harder to relax and fall asleep.
86. Create a Pre-Sleep Relaxation Ritual
Develop a consistent relaxation ritual before bed, such as reading, stretching, or journaling, to help signal to your body that it’s time to sleep.
87. Try Foot Reflexology
Foot reflexology involves applying pressure to specific points on the feet to promote relaxation and improve sleep.
88. Incorporate an Evening Stretch Routine
Stretching before bed can help release tension in your muscles and promote relaxation, preparing your body for sleep.
89. Keep Electronics Out of the Bedroom
Keeping electronics like phones, tablets, and TVs out of the bedroom can help create a more restful environment for sleep.
90. Practice the 4-7-8 Breathing Technique
This breathing technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. It can help calm the mind and prepare you for sleep.
91. Use Bergamot Essential Oil
Bergamot oil has a refreshing and uplifting scent that can help reduce anxiety and promote a sense of calm before bed. Diffuse it or apply it to your pillow.
92. Try a Sleep Mask
A sleep mask can block out light and create a sense of darkness, signaling to your body that it’s time to sleep.
93. Practice the Body Scan Meditation
This meditation involves mentally scanning your body from head to toe, focusing on releasing tension in each area, which can help you relax and fall asleep.
94. Use Peppermint Essential Oil
Peppermint oil has a cooling and invigorating scent that can help clear the mind and promote relaxation. Diffuse it or apply it topically. Our fresh and minty peppermint essential oil is revitalising and refreshing for mind and body.
95. Try Aromatherapy Candles
Aromatherapy candles infused with essential oils like lavender or chamomile can create a calming atmosphere and help you unwind before bed. Our collection of aromatherapy candles features our most loved and uplifting scents.
96. Use Helichrysum Essential Oil
Helichrysum oil has anti-inflammatory and soothing properties that can help ease physical discomfort and promote relaxation. Diffuse it or apply it topically.
97. Avoid Late-Night Snacking
Eating late at night can disrupt your digestion and make it harder to fall asleep. Try to avoid snacking at least an hour before bed.
98. Practice Gratitude Journaling
Writing down things you’re grateful for before bed can shift your focus away from stress and help you relax.
99. Use Patchouli Essential Oil
Patchouli oil has grounding and calming properties that can help reduce anxiety and promote relaxation. Diffuse it or apply it topically.
100. Avoid Late-Night Screen Time
The blue light from screens can disrupt your circadian rhythm. Aim to power down at least an hour before bedtime.
101. Diffuse Roman Chamomile Essential Oil
Roman chamomile essential oil has soothing properties that promote relaxation and sleep. Add a few drops to your diffuser before bed.