10 Ways to Improve Your Sleep, Starting Tonight

When the day ends, it’s an opportunity to release what no longer serves you, quiet the mind, and invite peace into your body. Sleep is a sacred surrender, a time to restore, heal, and reconnect with yourself.

I’ve noticed that I sleep better when I establish a consistent bedtime routine. I created a habit stack—a series of small, intentional actions that signal to my body that it’s time to wind down. Over time, my body learned that these simple, sacred acts meant sleep was next, and my nights became more peaceful as a result.

If you’re longing for deeper rest, consider these gentle shifts to create a nightly rhythm that nourishes your body, mind, and spirit.

10 Ways to Prepare for a Deep, Restful Sleep

1. Circulate the Air During the Day

   
   

   Open your windows, let in fresh air, and allow natural light to fill your space. This helps regulate your circadian rhythm and clears out stagnant energy, creating a more restful environment.

   
   

2. Reduce Your Food Intake After Sunset

   
   

   Try to eat your heaviest meal earlier in the day. If you’re eating large meals or snacking late at night, your body will be focused on digestion instead of repair while you sleep. Consider lighter, liquid-based meals as you wind down.

   
   

3. Take a Warm Bath

   
   

   Just like babies, adults can benefit from a warm bath before bed. Add calming essential oils like lavender, chamomile, or sandalwood to your bath for an extra layer of relaxation.

   
   

4. Wash Your Feet

   
   

   In astrology, the 12th house rules the feet and the spiritual realm. Even if you don’t follow astrology, washing your feet before bed can be a grounding, cleansing ritual that helps you release the energy of the day.

   
   

5. Meditate or Practice Deep Breathing

   
   

   Give your mind a chance to settle. Even just a few minutes of slow, mindful breathing can reduce stress and prepare your body for deep rest.

6. Relax Tense Muscles

   
   

   Many of us don’t realize how much tension we hold until we intentionally release it. Try progressive muscle relaxation or simple stretches. You can also do wall inversions, like placing your legs up a wall, to improve blood flow and calm your nervous system.

   
   

7. Go to Bed by 10 PM

   
   

   Aligning your bedtime with your body’s natural circadian rhythm can improve the quality of your sleep. Try to avoid long naps during the day, as they can disrupt your natural sleep cycle.

   
   

8. Create a Bedtime Routine

   
   

   Prepare your mind and body for rest with a consistent evening routine. Light a candle, spray lavender on your pillow, or play calming music. Keep your bed for rest and intimacy to strengthen the association with sleep.

   
   

9. Drink Something Warm

   
   

   A warm, soothing drink like golden milk (turmeric and warm milk) or chamomile tea can help signal your body that it’s time to wind down.

10. Turn Off All Lights and Electronics

    
    

    Blue light and electronic devices can disrupt your body’s production of melatonin. If you must have your phone nearby, consider putting it on airplane mode or in another room if possible.

Be consistent with your new routine and your bid will begin to adjust.

All is well✨