How to Sleep Better: 20 Simple and Effective Techniques for Deep Rest
Sleep is not a luxury, it’s a necessity. Yet for many professional women juggling careers, family, and personal commitments, restful sleep feels like a distant dream. If you often find yourself lying awake at night with a racing mind, tossing and turning, or waking up groggy despite spending hours in bed, you’re not alone.
“A good laugh and a long sleep are the two best cures for anything” – Irish Proverb
Sleep deprivation is a widespread issue across both the UK and Ireland. In the UK, over half of adults don’t meet the recommended 7 hours of sleep, and nearly 1 in 7 sleep less than 5 hours. In Ireland, approximately 1 in 3 adults sleep six hours or less, and two-thirds fall short of the seven-hour standard. Poor sleep has been linked to increased stress, reduced focus, weakened immunity, and even higher risk of chronic conditions.
The good news? There are proven, natural techniques you can use to calm your mind, relax your body, and drift into deep, restorative sleep. These techniques have been used for centuries across wellness traditions, and now, backed by modern research, they’re more relevant than ever.
As The Sleep Success Coach, I’ve put together 20 powerful techniques to help you create your own personalised sleep ritual. Here are a few highlights to get you started:
5 Techniques You Can Try Tonight
1. Progressive Muscle Relaxation (PMR)
By systematically tensing and releasing each muscle group, PMR reduces physical tension and signals to your nervous system that it’s safe to relax. This technique is widely recommended in cognitive behavioral therapy for insomnia.
2. Guided Imagery
Visualizing calming, peaceful scenarios, like walking along a beach or sitting in a quiet forest, helps shift your focus away from stressors and prepare your mind for rest.
3. Box Breathing
This simple breathing method (inhale for 4, hold for 4, exhale for 4, hold for 4) regulates the nervous system, lowers stress, and promotes relaxation. It’s used by Navy SEALs to stay calm under pressure, and it works beautifully for sleep.
4. Nature Sounds
From gentle rainfall to ocean waves, soundscapes can create a soothing environment that masks background noise and enhances relaxation.
5. Essential Oils
Lavender, chamomile, and bergamot are among the most researched scents for relaxation. Studies have shown that aromatherapy with lavender can improve sleep quality and reduce anxiety.
These are just a few of the practices that can transform your nights. But to truly unlock your best sleep, you’ll want access to the full list.
>> Get your free copy here: 20 Techniques for Better Sleep (Free Gift)
Why Better Sleep Is the Key to Success
When you prioritise sleep, you’re not just resting, you’re building the foundation for success in every area of your life. Quality sleep allows you to:
- Wake up refreshed and focused
- Maintain steady and sustainable energy throughout the day
- Enhance creativity, decision-making, and productivity
- Strengthen your immune system and emotional resilience
- Reduce stress and improve your overall well-being
Harvard Medical School research shows that consistent, high-quality sleep is directly linked to improved memory, mood, and long-term health outcomes.
Ready to Sleep Better Tonight?
The journey to better sleep doesn’t have to be overwhelming. Start small and choose just one of these techniques tonight and notice how your body responds. Over time, layering multiple strategies will help you reclaim your natural sleep rhythm and wake up energised.
>> Download my free guide with all 20 Techniques for Better Sleep here: Click to Get Your Free Gift
Remember, sleep is not wasted time. It’s your most powerful tool for healing, focus, and success. Make it a priority, and everything else in your life will begin to flourish.
“Everything is better with better sleep” – Johann Callaghan, The Sleep Success Coach
Remember to download my free guide with 20 Techniques for Better Sleep here: Click to Get Your Free Gift
For even more health and wellness resources, explore my Empowering Family Health Patreon page where I share exclusive free and premium content: Join Here
Sleep well, Live Well
Johann
Additional Resources & References
- Nearly half of Brits are kept awake at night by cost of living — Reveals that over 50% of UK adults reported getting less than the recommended seven hours of sleep, with financial stress being a major culprit Aviva.
- Sleeping dangerously: 7.5 million Brits have under five hours’ a night — A Direct Line study highlights that 14% of UK adults get fewer than five hours of sleep, and 71% fall below the 7–9 hour guideline DLG Corporate Corporate Website.
- Healthy Ireland Survey 2024 — Reports an average of 6.9 hours of sleep on weeknights, and shows that one-third of Irish adults sleep six hours or less gov.ie.
- 60% of Irish people not getting enough sleep — A survey revealing that nearly two-thirds (64%) of Irish adults don’t meet the recommended seven hours per night Irish Examiner.
