Simple Rhythms That Help Me Sleep Better

This post begins a new series I’m calling Simple Rhythms — small, sustainable habits that have helped me move from survival mode into steadier, more peaceful living. None of them are dramatic. But together, they’ve changed the way I experience my days.

Things That Help Me Sleep Better

Sleep hasn’t always come easily for me.

There were seasons after Jon passed when I would fall asleep quickly, only to wake at midnight with my mind racing. The house would be quiet, but my thoughts were loud. Fear often feels louder at night.

Over time — slowly and imperfectly — I’ve learned that good sleep doesn’t start at bedtime. It starts much earlier in the day.

Here are a few simple rhythms that have helped me sleep more deeply.

1. Morning Sunlight

This one has made a bigger difference than I expected.

Getting outside in the morning — even for just a few minutes — helps reset your circadian rhythm. If you can't get outside, looking out a sunny window for a few minutes can do also make a difference. Natural light tells your brain it’s daytime, which helps your body produce melatonin later that night.

When I can, I try to step outside and let the sunlight hit my face. It’s simple. It’s grounding. And it gently signals to my body that a new day has begun.

Light in the morning truly does help bring rest at night.

2. Gentle Movement During the Day

Movement helps regulate stress hormones and calm the nervous system.

Right now I’m in recovery mode with my back, so my workouts look different than they used to. But I still try to move every day — walking, stretching, light strength work.

When my body moves during the day, it rests more fully at night. Even a simple walk can shift my mood and release built-up tension.

Movement reminds my body that I’m not in crisis anymore.

3. Napping When I’m Depleted

There was a time when I avoided naps because I was afraid they would ruin my sleep later.

But I’ve learned that when I’m truly depleted, a short nap can actually help. When we are overtired, our bodies can slip into fight-or-flight mode. A brief rest during the day helps regulate my nervous system so I’m not wired and on edge by bedtime.

It’s not laziness.

It’s listening.

4. Diffusing Essential Oils

This has become one of my favorite nighttime rituals.

I diffuse lavender, orange, and cedarwood in my bedroom as I begin winding down. The scent itself signals to my brain that it’s time to relax. It feels grounding and calming, and more often than not, I fall asleep quickly.

I personally use Young Living oils because that’s what I’ve trusted in my home for years.
Scent has been a powerful cue for my body to release the day, and these grounding oils help me relax into sleep.

There’s something about engaging the senses that helps calm the nervous system.

5. Reading Before Bed

Scrolling doesn’t calm my mind. Reading does.

Even 10–15 minutes with a book helps transition my brain from “doing” to resting. It gives my thoughts somewhere steady to land instead of replaying conversations or planning tomorrow.

It’s a gentle way of telling myself, We’re done for today.

6. A Consistent Bedtime (When Possible)

If I can, I aim to be in bed by 9:00 pm.

I used to think staying up later gave me “me time.” What it actually gave me was exhaustion. A consistent bedtime helps regulate my internal clock and makes falling asleep easier.

Consistency may sound boring — but our bodies thrive on rhythm.

Sleep is more than closing your eyes. It’s helping your body feel safe enough to rest.

For those of us who have lived in prolonged stress or trauma, that safety sometimes has to be rebuilt gently, one habit at a time.

My sleep still isn’t perfect. But I’ve learned to work with my body instead of pushing through it.

Rest is a gift.

And it begins long before your head hits the pillow.

In the next post, I’ll share the simple morning rhythms that help me begin each day with the same steadiness I’m learning to end it with.