I’ve had my share of restless nights. I notice how they happen more frequently when I’m really stressed. You know how it is…you just finished that episode of Doctor Who and you’re horribly distraught that your favorite Doctor just regenerated into someone new? Yeah…that’s the worst. I’ve lost many nights over that one.

So what are some things that you can do to combat issues like insomnia or just regular old trouble sleeping issues? Here are a few…

1. Fresh Air. Our lives are more dependent on a regular and adequate supply of  air than on anything else.  You can go days or even weeks without things like water and food, but run out of air and you’re gone in minutes. In order to maintain a healthy  body that can sleep restfully, you need to be getting plenty of fresh air.

2. Regular Exercise. Not only will this increase your capacity for taking in good air, but the hormones released through exercising can aid in a more restful sleep. Plus if your body is exercising regularly, you will feel and function better allowing the body to go to sleep more easily.

3. Make sure the room you are sleeping in is dark. Light disturbance can affect your sleep patterns.

4. Unless you’re one of those people that needs a noise maker to sleep (raises hand), eliminating noise can be extremely helpful when trying to get to sleep.

5. Do some deep-breathing/relaxation exercises before bed. Playing some soothing music while doing this can also help.

6. Take a warm bath immediately before you hit the pillow. If you make it too hot it can actually have a stimulating effect, so try not to make it too hot.

7. Avoid anything with caffeine during the five-hour period before bed. Caffeine is a stimulant that can keep you awake. Some people can’t even do caffeine at all or they are constantly dealing with sleep issues.

8. Avoid cigarettes. Nicotine acts as a stimulant.

9. Stay off of the internet! The visual stimulation that happens when you’re laying in bed and browsing Facebook on your phone can disrupt your body from going naturally into sleep mode. I know…I do it, too.

10. Look into using some herbal remedies for sleep. Here are some herbs that have been commonly used as relaxants and sleep aids.

  • valerian root
  • lobelia
  • boneset
  • queen of the meadow
  • pleurisy root
  • hops
  • motherwort
  • mullein
  • vervain
  • skullcap
  • peppermint
  • chamomile
  • lavender

It’s worthy to note that not everyone should try all of these herbs. Some people may have allergies, and you should especially check with your doctor if you are pregnant or nursing.

11. Use aromatherapy to create a relaxing environment and encourage sleep. I have a free guide to using essential oils here.

You may also wish to try this Aromatherapy Spray for Better Sleep!

12. Using a sleep tracker can help you pinpoint the issue, so that you can get a fuller night’s rest.

Here’s an herbal tea that I make on a regular basis as a sleep aid.

Homemade Sleepy Tea

Homemade Sleepy Tea


  • 4 parts chamomile flowers
  • 1 part callendula flowers
  • 1/2 part dandelion
  • pinch of lavender


I steep this and serve it with a little honey and lemon. It’s the same herbal mixture that I use when someone is coming down with a cold. It usually knocks the sickness right out (especially when turned into a hot toddy with Jamaican Rum – achem).

You’re going to want to pick up whole herbs for this tea and have a tea infuser. You can pick them up from your local health food store, or you can order from Mountain Rose Herbs. I order my herbs in bulk from there once a year.

Do you have any natural remedies that you would add to this list?