Ahh, sleep. That ever-elusive state of bliss that we all strive for—but for many women, it’s just out of reach. If you’re struggling to get better sleep, you’re not alone! Between the stresses of daily life, busy schedules, and an overactive mind, restful nights can feel impossible. Let me help you with these tips on how to get better deep sleep.

As a Christian life coach, I believe sleep isn’t just about physical rest—it’s about restoring our bodies, minds, and spirits so we can fully embrace the life God has for us. So if you’re ready to wake up feeling refreshed and energized, here are 15 tips on how to get better sleep that can help you drift into deep, rejuvenating rest.

1. Use Essential Oils for Relaxation

Essential oils like lavender, chamomile, bergamot, frankincense, peace and calming, and cedarwood have calming effects that promote relaxation. Try adding a few drops to your pillow or using a diffuser near your bed to create a peaceful atmosphere for sleep.

2. Get Morning Sunlight

One of the simplest tips for better rest at night is to expose yourself to natural sunlight first thing in the morning. Sunlight helps regulate your body’s circadian rhythm, which improves sleep quality by naturally increasing melatonin levels at night.

3. Stay Active During the Day

Exercise is essential for a restful night, but it doesn’t have to be intense! A 10-30 minute walk or some light stretching can help reduce stress and improve overall sleep quality.

4. Eat Nutrient-Rich Foods

A diet rich in whole foods like fruits, vegetables, and healthy fats supports restful sleep. Avoid processed foods and sugary snacks, especially in the evening, to prevent blood sugar spikes that can disrupt sleep.

5. Limit Caffeine After 3 PM

Caffeine is a stimulant that can interfere with your ability to fall asleep. If you’re sensitive to caffeine, try switching to herbal tea or decaf options in the afternoon.

6. Stay Hydrated (But Not Too Close to Bedtime)

Dehydration can disrupt your sleep, so drink enough water throughout the day—but avoid excessive fluids right before bed to prevent waking up during the night.

7. Take Magnesium Before Bed

Magnesium helps regulate melatonin levels, making it easier to fall asleep. Try a magnesium supplement or a warm Epsom salt bath before bed for added relaxation.

8. Try CBD Oil

CBD oil has been shown to promote relaxation and regulate serotonin levels, which can lead to better sleep. Consider adding a few drops to your nighttime routine.

9. Establish a Screen-Free Bedtime Routine

The blue light from screens (phones, tablets, TVs, and computers) signals your brain to stay awake. About an hour before bed, unwind with activities like reading, journaling, or soaking in an Epsom salt bath.

10. Keep Your Bedroom Cool

For optimal sleep, keep your bedroom temperature below 65°F. Cooler temperatures support deep sleep, so use a fan, open a window, or adjust your thermostat accordingly.

11. Brain Dump Before Bed

If racing thoughts keep you up at night, try writing them down. Keep a notebook by your bed and spend 10 minutes jotting down anything on your mind to clear your head before sleep.

12. Cover Your Sleep in Prayer

Invite God into your sleep routine by praying over your rest. Here’s an example:

“Father, I thank You for this day. I surrender my worries and fears to You. I choose forgiveness, peace, and trust in You. Send angels to surround my home and cover my sleep in the Blood of Jesus. Let me wake up refreshed and renewed. In Jesus’ Name, Amen.”

Playing worship music softly can also create a peaceful sleep environment.

13. Stick to a Schedule

Going to bed and waking up at the same time—even on weekends—helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling rested.

14. Consider Chiropractic Care

Seeing a chiropractor can improve overall body alignment, reduce stress, and enhance sleep quality. If you struggle with getting your nighttime Z’s, chiropractic adjustments might be worth a try!

15. Use Sleep Supplements Sparingly

Melatonin or other supplements to help you rest at night can be helpful short term, but they shouldn’t be relied on long-term. Instead, focus on improving your sleep habits naturally.

When to See a Doctor

If you’ve tried these tips and still struggle, you may need to consult a doctor or sleep specialist to rule out conditions like sleep apnea or hormone imbalances.

Encouragement for Tired Moms

If you’re a mom with young kids who don’t stay alseep through the night, I want to encourage you: this season will pass! These tips can help both you and your little ones get better rest. And remember, God’s grace is sufficient for you, even in the sleepless nights.

Final Thoughts

Trying different combinations of these tips may be just what you need for sweet dreams tonight. Remember, sleep isn’t just about physical rest—it’s about preparing yourself to live fully in the purpose God has for you.

Need more support? As a Christian life coach, I help women overcome stress, get more energy, and have less fatigue, and overwhelm so they can live abundant, energized lives. If you’re ready to take control of your health and well-being, let’s chat!

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