8 Gentle Strategies for a More Restful Night's Sleep

Updated 05/28/25

Sleep. It can feel like the most passive part of our day, but it’s also one of the most powerful ways to support your health, mood, metabolism, immune system, and overall well-being.

And yet… many of us are stuck in a culture that praises productivity at all costs. We’re expected to be reachable at all hours, to push through exhaustion, and to hustle harder instead of resting. This constant pressure can have us chipping away at our sleep little by little—until suddenly, we find ourselves burned out, wired on caffeine, and wondering why we feel so ‘off’.

If this resonates, I highly recommend the book Rest Is Resistance by Tricia Hersey. It’s a powerful invitation to rethink the way we view rest—not as something to earn, but as a deeply human, healing practice. Her work is especially relevant if you’ve ever felt guilty for slowing down.

Here are some gentle, non-perfectionistic strategies to support better sleep, no matter what your health goals are.

1. Treat Sleep Like It Matters (Because It Does)

Your sleep matters just as much as what you eat or how you move—maybe even more. Quality sleep supports hormone regulation, mental health, and body function. And no, getting “just one more thing done” isn’t always more important than turning in a bit earlier.

If you find yourself putting sleep last (scrolling, tidying, checking emails one last time), pause and ask: What would happen if I let this wait until morning?

2. Minimize Light Exposure at Night

Our bodies are designed to sync with natural rhythms—bright light in the day, darkness at night. But between streetlights, screens, and TVs, it’s easy to disrupt this natural cycle, which can mess with melatonin, a key hormone for sleep (and other systems, too).

Try dimming your lights after sunset, switching to warm-toned bulbs, and reducing screen time an hour or two before bed. If that feels out of reach, even small shifts like using a blue light filter app or amber glasses in the evening can help.

3. Create a Bedroom You Want to Sleep In

Sleep environments matter. You don’t need the perfect Pinterest room—but keeping your sleep space cozy, calm, and tech-free (if possible) sends your brain a clear signal: This is where we rest.

It can also help to reserve your bed for sleep and intimacy only. That way, your brain builds a strong association between your bed and deep rest.

4. Caffeine and Sleep Don’t Always Mix

People metabolize caffeine at different speeds—and there’s no moral hierarchy to who can handle more. If you’re finding it hard to wind down at night, consider experimenting with having your last cup of coffee or tea earlier in the day and see how you feel.

No need to cut it out altogether if you love your coffee. It’s just about finding the timing that works for you.

5. Mind Your Supplements

Some common supplements—like vitamin D or certain B vitamins—can be energizing and might interrupt sleep if taken too late in the day. If you’re supplementing, consider trying them in the morning and paying attention to how your sleep responds.

6. Make It Cozy: Temperature + Noise Matter

Most people sleep best in a slightly cool room (60–67°F is often ideal). If your space tends to be warm, a fan or breathable bedding can help.

If noise is a challenge (hello, city traffic, snoring partners, or pets), consider a white noise machine or app. You deserve a restful space, even if you share it with other humans or animals.

7. Gently Support Your Nervous System

When we’re stressed or overstimulated, sleep doesn’t come easy. And trying to go from high-alert to deep rest in a few minutes is a big ask for your nervous system.

Instead, experiment with calming rituals: a warm bath, journaling your thoughts, stretching, or reading something low-stakes. It’s less about a perfect “routine” and more about helping your body feel safe and ready to let go.

8. Explore Calming Botanicals (If You’re Into That)

Some plant-based supports can be helpful for relaxation. Lavender, lemon balm, valerian root, passionflower, and ashwagandha are often used in teas or tinctures to support sleep and stress relief.

Just a reminder: herbs and supplements aren’t a substitute for sleep hygiene or medical care. If you’re curious about using them, chat with a provider who’s familiar with your full health picture.

A Note on Sleep and Wellness

Sometimes sleep is hard because of parenting, chronic illness, shift work, pain, anxiety, or trauma. If that’s your reality, this post isn’t meant to blame or shame you—it’s to offer a few supportive tools that might help you get a little more rest, without pressure or perfectionism.

Rest is not lazy. It’s not indulgent. It’s necessary. And you are worthy of it, no matter what your day looked like or what society says about how much you “should” be doing.

Sleep is one of the most loving things you can give yourself.

Disclaimer: This content is for educational purposes only and is not medical advice. Please consult your healthcare provider before making changes to your diet or lifestyle. Some content may have been created or refined with the help of AI and is reviewed by a qualified nutrition professional.