Where the Healing Begins

Supporting individuals in Austin, TX (704) 507-0158

I Just Want to Sleep!!

I’d like to schedule an appointment

physiotherapist blog


I Just Want to Sleep!!

Mujer intentando dormir

I have had a difficult time going and staying asleep for most of my life. I remember waking up in the middle of the night when I was as young as grade school and reading by flashlight at 3 in the morning. I don’t know about you, but I often take 1-2 hours just to calm down from the day and actually FALL asleep. THEN, I’m waking up 3, 4, sometimes as many as 6 times in one night! I have to use the restroom, let my dog out, get some water etc.


As a result, I have tried a multitude of “sleep remedies”. Some suggestions have worked and some have not, despite the guarantees of others.  Each individual body is different and therefore, reacts differently – it is a bit of a trial and error process.

insomnia (1)

While not all have worked for me, they may work for you. So in this blog I thought I would share some of the many sleep tips I have been given throughout the years and hopefully you will find one, or a combination of a few, that work for you.

10 Remedies for sleep

  1.  The most common “go to” is sleep aids, both prescribed and over the counter. However, if you feel you would like to try more natural remedies before going the medication route:
  2. Meditate – the benefits of meditation for your mental and overall physical health have been proven over and over again. Here is just one of the MANY videos you can find on You Tube to help you meditate to induce a restful sleep. Sleep Meditation Instruction Video
  3. Breathing exercises – This is something I teach even my youngest clients. Breath in through your nose for 3 second then out through your mouth for 3 seconds, then in on 3 out on 5, 7, and 10.  This deep breathing should help calm your nervous system and get your body ready for sleep.
  4. Muscle Relaxation – Tighten every muscle in your body then release each part one by one until your body is fully relaxed
  5. 5-4-3 Think of 5 things you see, 5 things you hear and 5 things you feel in your body. Then think of 4 things you see, hear and feel. And finally 3 things you see, hear and feel.
  6. Count backwards from 100 correlating each breath with each count (this goes along with the old counting sheep trick).
  7. There are a variety of natural supplements that are supposed to help you sleep. Some of which include Melatonin, Magnesium, Ashwagandha Root, and Wild-Lettuce.  CLICK HERE for more details on how best to use these supplements.
  8. Take a warm bath to help relax your body
  9. Drink warm milk before bed (this is one my dad would have me do as a child)
  10. Burn lavender scented candles, incense (use these BEFORE falling asleep so as not to cause a fire) or use lavender scented linen spray

I hope this helps! Please feel free to add any others you may have tried in the comment box. I am always looking for new ones to try and I am sure other readers would appreciate it as well! Sleep Well!






Leave a Reply

Your email address will not be published. Required fields are marked *

Would you like information to support your best life?
Subscribe to Ashley’s Insights

Counseling for People Pleasers, Anxious Overachievers,
Trauma Survivors & Adult Children of Narcissists

I’d like to schedule an appointment