Food, Nutrition, Beauty and Wellness

10 Ways to sleep better naturally at night?

10 tips to help you sleep better, how to sleep better, fighting insomnia, tips for better sleep, chamomile tea, meditation, natural remedies

Chamomile tea to help you sleep better

As a teenager and then an adult, I slept very badly. On the other hand, I used to marvel at my mother who would be happily snoring as soon as her head touched the pillow. I wanted that kind of sleep too. Well, it finally happened to me, since some five years ago. And now I can sleep through a pandemonium as my husband jokingly tells me. What changed?

Let me tell you how to sleep better naturally.

  • No caffeine post lunch. As a rule, I refrain from drinking tea or coffee after 4 pm.
  • Exercise. Exercising fatigues my muscles enough to make me hit the bed by 10-10:30. However, I limit all forms of exercising to the morning as I have noticed that doing cardiovascular exercises keeps me awake.
  • Think positive. I have recently started this exercise of listing down 3 positive and 3 negative things that happen to me each day at the end of the day. My daughter joins me too. The negative things that look humongous at the start of the day don’t seem so menacing or consequential when you say it aloud at bedtime.
  • Avoid liquids. Cut down on your fluid consumption post evening especially if you have a weak bladder.
  • Dine like a pauper. There must be some truth in this age-old adage. Eating a heavy dinner leads to digestive troubles which may keep you awake.
  • No phones. I keep my phone and all types of gadgets outside the room while sleeping. The endless discussions on what’s app or recent news on Facebook keep you excited and doesn’t let you sleep early.
  • Switch off that TV. Switch off the TV at 10 pm. It gives you ample time to wind down and calm your mind.
  • Read. Reading a good book (not a murder mystery or thriller) takes your mind away from the events of the day and lulls you into sleep.
  • Drink chamomile tea. The flavonoids present in it act as a mild tranquiliser and sleep-inducer. Try it, it might work out for you!
  • Warm milk. Our old Hindi movies might be gung-ho on warm milk at bedtime, I am not too sure though. Anyway, do drink it if that helps you.

So, here are my tips on how to sleep better naturally. Want to add yours? Feel free to write to me.


  1. Deepa

    Quite informative anshu.. I have my coffee at 6pm.. Sometimes if i feel to have one more i take it at 10pm..

    • mammaspeaks

      It’s good that your body can take coffee so late in the day. My body doesn’t respond to caffeine very well and keeps me excited until the wee hours of the morning. I never have tea or coffee post 4-5pm. Sigh!

  2. This great list exactly goes well with your blog title. Very handy and very useful list for all first time moms.

    • mammaspeaks

      Hey, thanks Vasantha! Though it’s not specific to first time moms, but yes, you said it right. These tips could very well be for pregnant mothers except they should be careful while drinking chamomile teas or herbal teas/infusions/tisanes regularly.

  3. I’ve heard that chamomile tea is very helpful though I’ve never tried it. I meditate or listen to instrumental music to relax.

    • mammaspeaks

      Awesome Suzy. Meditation helps in relaxing the mind and purging the negativity, and music too. Sometimes I do Chakra meditation and I felt lighter and calmer. Chamomile is supposed to be good for sleep.

  4. Anagha Yatin

    Hey Anshu, I am stealing one of your idea. Writing three good things and three bad things before hitting the bed, is something that really struck a chord with me. Its best to be grateful for good things, scoff off at not so good things and end the day with gratitude! Amazing thought.

    • mammaspeaks

      Hey Anagha! Steal as much as you can, my dear! After starting with this activity, I sleep with a lighter conscience.

  5. Being sleep deprived brings about irritation quite often. The points you have shared surely help in catching good sleep…😊

    • mammaspeaks

      True Sameera. Lack of sleep leads to irritation and lethargy the whole day.

  6. Good list Anshu. I just sleep soon after hitting the bed. My daily routine exhaust me so much that I do not follow anything to hit the bed as of now.. Touch wood, hope to continue same.

    • mammaspeaks

      Thanks Shilpa. Its really a great feeling to be able to sleep as soon as you hit the bed.

  7. Very useful post. I think I shoul incorporate the saying out aloud the three negative and positive things at the end of the night. Makes a lot of sense.

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