Sleep: we crave it, we need it, yet for many of us, it slips away just when we want it most. Tossing, turning, replaying the day in our minds… sound familiar?

The good news is that there are practical (and even a little playful) techniques that can help you drift off quicker. Here are five tried-and-tested ways to invite sleep in - plus a few extra habits that make bedtime smoother:

1. Breathe Your Way Into Rest

One of the simplest and most powerful sleep aids is always with you: your breath. Slow, intentional breathing tells your nervous system that it’s safe to let go. Try the 4-7-8 technique, adapted from ancient yogic breathing and popularised by Dr. Andrew Weil: inhale for 4 counts, hold for 7, exhale for 8. Just a few rounds can calm the mind and guide the body into sleep mode.

2. Harness the Power of Binaural Beats

Sound has a direct impact on brainwaves, and binaural beats are a fascinating way to use it for sleep. By playing slightly different tones in each ear, your brain perceives a “third” tone that can help guide it into slower brainwave states (like theta or delta). First studied in the 1970s, binaural beats have since been explored for relaxation and sleep. Many people find that a 10–20 minute track before bed sets the stage for easier rest. My clients report that when waking up at night and not being able to go back to sleep, this is their go-to method for falling asleep.

If you're not familiar with Binaural Beats and want to learn more - I have a whole blog post dedicated to this sound hack.

3. Trick Your Brain with the “Trying to Stay Awake” Technique

It sounds counterintuitive, but reverse psychology can work wonders. Instead of lying in bed stressing about not sleeping, tell yourself: “I’m going to stay awake.” This technique—called paradoxical intention in psychology - has been studied since the 1980s as a way to reduce performance anxiety around sleep. When you remove the pressure, your body often responds by doing the exact opposite: drifting into sleep.

4. Keep Screens and Light Out of the Bedroom

Here’s a big one: when you wake in the middle of the night, resist the urge to check your phone, scroll, or flick on a light. Artificial light, especially blue light from screens, suppresses melatonin—the hormone that regulates sleep. Research has shown that even short bursts of exposure can disrupt your circadian rhythm. Keeping your bedroom dark and screen-free protects your body’s natural sleep cycle.

5. Empty Your Mind with a Bedtime Journal

If thoughts run wild as soon as your head hits the pillow, journaling can be a game-changer. A short bedtime “brain dump” and/or gratitude note helps unload the mental clutter. Psychologists call this externalising worries - a simple, evidence-backed way to reduce rumination and make it easier for your mind to switch off.

Bonus Sleep Boosters

• Keep regular sleep hours: Going to bed and waking up around the same time helps regulate your body’s circadian rhythm.

  
  

• Wind down with a routine: Whether it’s herbal tea, gentle stretches, or a picking an Oracle card, a consistent ritual signals bedtime to your brain. Even just 2 minutes of doing a relaxing habit can work.

  
  

• If all else fails, come see me 😉 Sometimes you need a little extra support. Sound therapy and guided relaxation can help release tension, quiet the mind, and invite the deep rest you’ve been missing. If ou want to understand how/why - read this blog about the connection between sleep and sound healing.

  
  

Final Thoughts

Falling asleep quicker isn’t always about doing more - it’s often about doing less. Breathe deeply, listen to calming sounds, create a tech-free sanctuary, and give your mind space to let go. Try one or two of these practices tonight, and notice how your sleep begins to shift.