How to Get to Sleep and Sleep Like a Baby Every Night

After seven years of battling insomnia and failing to get a good night’s sleep every night, I have come to realize how very important sleep is to my overall health and well being.

Here are some very effective yet simple steps that I’ve discovered over the years that help me get to sleep quickly and sleep like a baby every night, without having to resort to prescription drugs.

During the Day

Begin your day with some kind of meditative practice — it will help reduce anxiety during the day and has many other health benefits (e.g., helps lowers blood pressure). Then, during the day:

Be physically active.

Eat healthy meals.

Stay well hydrated.

Cut back on or eliminate stimulating substances such as caffeine.

Preparing for Bed

  • Have a relatively empty, settled stomach before going to bed.
  • Journal, do yoga stretches, read something positive and soothing to create an anxiety-free mind and relaxed body.
  • Turn off the TV 30 minutes before bedtime.
  • After consulting with your health care professional, try taking natural sleep aids such as chamomile (in tea or capsule form) valerian, and small amounts of foods that contain tryptophan (e.g., turkey, dairy products) 30 minutes before going to sleep.
  • Try to go to bed around the same time every night.

Wear comfortable, loose bed clothes.

During the Night

In order to get a good night’s sleep, your sleep environment should be as dark as possible, the room well ventilated, and at a temperature that’s comfortable for you. Use an eye mask to eliminate any light and ear plugs to cut down on noise if these keep you from sleeping.

Breathe deeply and slowly for several minutes and stretch and relax your entire body several times to help you relax even more. If you have to get up during the night to go to the bathroom, do some more slow, deep breathing to help you fall back to sleep.

If you can’t get back to sleep, try ‘OM-ing.’ Breathe in deeply, and then let out a slow ‘OOOOOOMMMMMMMMMM.’ Do this several times. This sound establishes a vibration in your vocal chords that resonates throughout your body, creating a sense of calm and well-being that helps you drift back to sleep.

The Next Morning

Take your time getting up — open your eyes, stretch, and move slowly — and start the process all over again. Be sure to consult with your health care professional about any prolonged sleep problems you may be experiencing.

Photo Credit: Monkeybusinessimages at


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