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Let's find what helps you sleep.

Not everyone sleeps the same , and that's okay.

Explore practical evidence-based tips and coping ideas to help connect better sleep habits, one night at a time.

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Things that are helpful!

Aromatherapy essentials

Aromatherapy

Aromatherapy uses natural plant extracts, such as essential oils, to promote relaxation and improve well-being. When inhaled, certain scents can help reduce stress, calm the mind, and prepare the body for rest , making them a gentle aid for insomnia.

Lavender

Lavender

• Calms the nervous system
• Reduces stress and anxiety
• Promotes deeper sleep

Chamomile

Chamomile

• Natural sedative
• Reduces inflammation
• Eases tension

Cedar Wood

Cedar Wood

• Grounding scent
• Reduces cortisol levels
• Promotes relaxation

Bergamot

Bergamot

• Reduces stress
• Balances mood
• Improves sleep quality

Lighting

Light affects your circadian rhythm — your internal body clock. Exposure to bright blue or light wavelengths before bedtime at night can make it harder to fall asleep. Instead, opt for dim yellow or amber lights before bedtime to help your body prepare for sleep.

The Solution: Warmer, Dimmer Lighting

Switching to warm-toned lights (around 2200K to 2700K) at night helps sync your circadian rhythm, making it easier to fall asleep and stay asleep.

Warm lighting setup
Soft texture fabric

Textures

When you can't sleep, your mind races. But your body also becomes more sensitive to heat, tightness, discomfort, or even small irritations in your environment. Soft, soothing textures can help signal safety, comfort, and rest to your nervous system.

Cotton fabric

Cotton

• Breathable
• Soft texture
• Easy to clean

Fleece fabric

Fleece

• Warm and cozy
• Lightweight
• Moisture-wicking

Silk fabric

Silk Satin

• Smooth texture
• Temperature regulating
• Reduces hair friction

Wool fabric

Wool

• Natural insulation
• Moisture absorption
• Temperature control

Melatonin Gummies

Melatonin is a hormone your brain naturally produces in response to darkness. It helps regulate your circadian rhythm, telling your body when it’s time to sleep and wake up.

But when stress, screens, or irregular routines interfere, your melatonin production can be delayed — that’s where supplements like melatonin gummies come in.

How they can help:

  • Helps to fall asleep better
  • Resets jet lag or irregular sleep cycles
  • Mild and non-habit forming

When and how to Take?

  • 30 minutes before bed
  • Start with a low dose
  • Use as occasionally
Melatonin gummies

Strategies

Journaling

Journaling

Clear your mind before bed by writing your thoughts out.

  • Write about your worries, feelings, or to-do list before sleeping
  • Helps reduce mental clutter
Screen curfew

Screen Curfew

Screens keep your brain awake, curfews help your body rest.

  • Blue light delays melatonin release, making sleep harder.
  • Set a personal curfew: no screens 30–60 minutes before bed.
CBT-I therapy

CBT-I

A proven psychological method to rewire your sleep habits.

  • Focuses on changing unhelpful sleep thoughts and behaviors.
  • Techniques include sleep restriction, stimulus control, and thought reframing.

Habit Tracker

Small Habits, Quiet Power

Start simple. Sleep better. These strategies can help you take it one night at a time.

Habit Tracker

Why use a habit tracker?

A habit tracker helps you build a sleep and circadian routine step by step and makes the process visible. Having a shared tool promotes accountability and also puts habit change front-of-mind...

It allows you a chance to self-reflect, create small changes and adjust before habits form - a win that should be all our to improve your sleeping habits as a time, which should be taken daily every good night sleep is achievable...

Click on the button below to grab your own copy

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