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Writer's pictureDr Kalanit Ben-Ari

Sleepless Nights? Your Ultimate Guide to Better Sleep (No More Staring at the Ceiling!)

You know the feeling: the room is quiet, the lights are off, and yet… sleep refuses to come. Instead, it’s just you, the ceiling, and a whirlwind of thoughts.


When more than five people ask me for sleep tips in a single week, it’s clear there’s something in the air—especially during certain times of the year, or maybe just in our collective minds—that’s keeping so many of us awake. Stress, overwhelm, hormonal imbalance, anxiety, night sweats —whatever the reason, here we are, staring at the ceiling, hoping for relief.


If you’re nodding along (or maybe yawning because you’re so tired), don’t worry—I’ve got you covered. There’s hope. Sleep isn’t as mysterious or unattainable as it feels in those sleepless hours. Today, we’re diving into tried-and-true sleep tips and some unexpected hacks you’ve probably never tried before.


Let’s start with the basics!


sleepless night

Part One- The Classics:

5 Proven Sleep Tips You’ve Heard Before (But Are You Actually Doing Them?)


1. Set a Sleep Ritual 🕒

Your body craves routine more than you realise. Going to bed and waking up at the same time every day (yes, even on weekends!) helps train your internal clock to know when it’s time to rest. Think of it like teaching your brain to expect a “bedtime story” every night—it just works.

Pro Tip: Pair your ritual with something relaxing like a warm shower, reading a book, journaling, or light stretching to signal your body that it’s wind-down time.

2. Power Down the Screens 📱💤

We’re all guilty of scrolling through social media or binge-watching Netflix in bed, but the blue light from screens messes with your melatonin production. Translation? Blue light from screens tricks your brain into thinking it’s still daytime, so your body delays releasing melatonin—the sleep hormone.


Turn off your screens at least an hour before bed and use that time to journal, read, or meditate. Trust me—your body (and your dreams) will thank you.


3. Turn Your Bedroom Into a Sleep Sanctuary 🦇


Picture this: you walk into a room that’s cool, dark, and blissfully quiet. It feels like a cocoon of comfort—a place that practically whispers, "Shhh, time to sleep now.”

That’s the vibe you want for your bedroom. Blackout curtains to keep the light out. A white noise machine can drown out the dog two houses down, and earplugs might be your new best friend. The goal is to create an environment where sleep feels like the only logical thing to do.


Bonus Tip: Research says the sweet spot for room temperature is between 18-19°C. Anything warmer might trick your body into thinking it’s still daytime.

Tips to fall asleep

4. Keep Stimulants in Check 🚫☕

A 4 PM coffee might seem harmless—until you’re lying awake at midnight wondering where it all went wrong. Ah, coffee—our loyal friend by day, our sneaky enemy by night. Caffeine can linger in your system for hours, quietly sabotaging your sleep. To play it safe, avoid coffee (and other stimulants like tea or energy drinks) after mid-afternoon.


And it’s not just caffeine that’s the culprit. Heavy meals, sugary treats, or spicy foods in the evening can leave your body busy digesting or overstimulated instead of relaxed. Instead, make dinner your last major meal of the day and things light and soothing in the evening. For late-night cravings, stick to water or calming herbal teas like chamomile to help your body wind down.


5. Breathe Your Way to Sleep 🌬️

Ever tried breathing your way into relaxation? When your thoughts are racing and your body feels tense, the 4-7-8 breathing technique can be a lifeline. Here’s how it works: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.


This technique doesn’t just calm your mind—it physically slows your heart rate, making it easier to drift off.

Bonus: Combine it with meditation or visualisation exercises to fully relax your mind.

Part Two:

Tired of the Same Old Advice? Try These 5 Surprising Sleep Hacks You (Probably) Haven’t Tried Yet!


If the standard tips just aren’t cutting it, don’t worry—I’ve got some lesser-known tricks up my sleeve. Ready to get creative? Here are some unexpected (but surprisingly effective) sleep tricks that might just do the job.


1. Wear Socks to Bed 🧦

Yes, really. Warming up your feet helps improve blood circulation, signalling your body it’s time to relax. Plus, cozy toes equal a cozy mind. Think of it as giving your nervous system a warm hug. And if socks aren’t your style, try placing a hot water bottle near your feet instead.

Science Fact: Research shows that warm feet can help you fall asleep faster. So, grab your favourite fuzzy socks and give it a try!

How to fall asleep

2. Flip Your Pillow 🌀

There’s something magical about the cool side of the pillow, isn’t there? The cool side of the pillow isn’t just a myth—it’s a game-changer. Research shows that a cooler surface against your cheek can soothe your nervous system, help you relax, and makes it easier to drift off.

Keep an extra pillow nearby for flipping when you need that fresh, chilled feeling.

It’s a small trick, but it works.


3. Sniff Your Way to Sleep 🌿

Scent is powerful. Certain scents, like frankincense, lavender or chamomile, have a magic way of relaxing the mind. Use essential oils on your pillow, in a diffuser, or even dab a little on your wrists for an instant calming effect.


Bonus Tip: Frankincense is my top recommendation for calming the nervous system. It has a strong scent, so just a few drops in your bath before sleep, or 2–3 drops on your pyjamas or pillow, will do the trick.

4. Hum or Sing Yourself to Sleep 🎶

This one might sound… odd. But humming or softly singing activates your vagus nerve, which reduces stress and helps your body unwind—it's like your body’s natural stress-soothing switch. If singing feels too silly, start with a low hum.

Still feeling silly? Try it anyway—you might be surprised how effective it is.


5. Massage Your Ears for Sleep 🫲

Last but certainly not least, this is actually one of my favourite tips and the one I most often recommend to clients. You might be skeptical, but trust me—ear massage can be incredibly effective for calming your entire body and helping you fall asleep. Your ears have acupressure points that promote relaxation, and gently massaging them can help prepare your body for rest.

It’s quick, subtle, and surprisingly calming—perfect for those restless nights when nothing else seems to work. Think of it as a mini reset for your body.


Here’s how to do it (see picture below for explanation):

  1. Rub in circular motions just behind your ear on the bone, moving up and down three times.

  2. Gently massage the helix of your ear, from top to bottom, for three repetitions. As you do this, press lightly for a few seconds at each point along the way. Start at the top of the ear with your index finger and thumb on either side.

    • Apply just enough pressure to create friction as you move downward, ending at the base of the earlobe.

    • Repeat this move three times - your ear might be a little red afterward, which is totally normal as it promotes blood circulation.

  3. Massage in circles on your tragus (the small, pointed flap of cartilage in front of your ear canal) for 5 seconds.

  4. Massage your earlobe (the soft, fleshy part of your ear) in circles for 5 seconds.


You can do this on one ear or both at the same time—whatever feels most comfortable.

This simple practice can help reset your body, calm your nervous system, and prepare you for a peaceful night’s sleep.


sleepless nights tips help

Why It Works: This simple technique stimulates acupressure points that promote relaxation. Perfect for unwinding after a long day.

Your Sleep Journey Starts Tonight 💤✨


Here’s the thing about sleep: sometimes, it’s not about finding the perfect trick. It’s about creating space for rest—physically, emotionally, and mentally. Sleep is an experience, a relationship you build with your body. Sometimes, it takes a mix of approaches to find what works for you. Whether you try the classics or testing out the surprising hacks of sock-wearing and ear massages, the key is to be patient with yourself and find what works for you. Your body wants to sleep; it just needs a little help sometimes.

So, which tip are you trying tonight? Drop a 🌙 in the comments and let me know how it goes. Because the best version of you? It starts with a good night’s sleep.



This article was written by Dr. Kalanit Ben-Ari, a psychologist, psychotherapist, trainer, and international speaker. With a doctorate in Psychology, Dr. Ben-Ari has over 20 years of experience in the field and currently runs a private clinic in Hampstead, London. She is also an author, speaker, and therapist supervisor, and served as the Chair of Imago Relationships Therapy UK from 2013 to 2023.

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