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how to sleep better

Big Clouds Art Print by Tanya Kucey at

I know you’ve heard this a million times and it’s supposed to be a no-brainer. But sometimes sleep can be the most challenging thing to regulate. Especially when you’re under pressure, feeling anxious or depressed.

In this article, I’m going to share some Basic Tips and my own Tips for Great Sleep. which really work well for me.  Yet before starting, I suggest allowing yourself a bit of time to consciously explore what the core issue may be.  Otherwise you will eternally be running through lists of methods which end up acting like Band-Aids to something underneath. Short lived relief, but not a long term solution.

Start by asking yourself: am I not sleeping because of something physical, emotional, mental or spiritual?  Or perhaps a combination of any or all.  If you can’t quite get to an answer, then this is a really great opportunity to lean on those around you for support and get some feedback.  If that doesn’t feel comfortable, seeking professional help works. 

You can even chat with an anonymous mental health line to get assistance. It’s amazing how much pressure you can take off yourself simply by talking to somebody about what you’re going through.


  • Create chill time before bed.
    Did you know enjoying a moment with your favourite piece of art can calm you down in less than 10 seconds? Its actually a meditation in stillness which relaxes you and prepares your body/mind for sleep
  • Gentle movement and stretch really help quickly. Try some youtube vids and let go of the busy mind
  • Try to maintain a consistent sleep schedule.
    You can create a nice neural pathway/habit so your body will recognize when it is time for sleep and time to wake
  • Avoid or reduce alcohol especially at night as it can interfere with your REM deep sleep state
  • Avoid or reduce caffeine and sugar.
    If you are going to have it, try to have your last drink before 2:00 p.m. And don’t forget – chocolate counts too 🙂
  • Enjoy some movement and exercise consistently in your week.
    This helps to release the feel-good chemicals and hormones which support sleep and balance your natural body rhythms


Did you know that bright lights and flashing of media screens can increase your stress and interfere with sleep?  Even though you’re watching something that might feel okay in the moment, your nervous system may think it is a threat and release stress hormones designed to make you aware and alert! Talk about counterintuitive.  Best way to counteract this is by:

  • Use night mode/yellow screen tech on devices after sunset
  • Turn off devices an hour before bed so your nervous system can relax and prepare for sleep
  • Sound sensitive?
    Take it from someone who deals with hyperacusis, It’s okay to use earplugs or a white noise machine to dampen external sounds
  • Keep work and screen devices out of the bedroom.
    This allows your mind and body to associate that room with calm, quiet and sleeping
  • Are you on new medications, supplements or vitamins?
    Many interfere with sleep.  Chat with a professional if you are experiencing symptoms
  • Are you vitamins and supplements adequate?
    Remember our bodies’ needs change often. Age, illness, food and drug interactions all shift what you might need for basic balance. Don’t just follow what labels say. Trust your instincts, start with minimal dosing and get help from a professional if it gets overwhelming
  • The best supplements for good sleep include vitamin d, magnesium, tryptophan, melatonin, 5-HTP, L-theanine and Valerian (Sleepy time tea anyone?)
    *Always check in with a professional before including any new vitamins or supplements into your diet to avoid drug interactions or physical side effects.

The takeaway here is that there are many methods and tips that you can use to improve your sleep quality. Many which work in tandem  to release complementary neurotransmitters and hormones which naturally support the balance of your body.

Have some fun and play with the different ideas and tips listed above. You’ll be able to try different things and find what works best for you so there’s no pressure or additional stress.

Trust your instincts and very soon you will notice a much better Improvement in your sleep and mental health!


Wondering how you ended up on an artist’s website to read about supporting your mental and emotional health? 

Well hey – I’m Tanya!  I’m an intuitive artist helping you to feel relaxed and at peace with my paintings created with intention to calm your nervous system. I love to share my art and also give you information and resources to truly help you help yourself and live a better life.

Big Clouds by Tanya Kucey at

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