About a decade ago, I had serious sleep issues. The kind that made nights feel like battles and mornings feel like failures. When I talked to my doctor, the only recommendation I got was medication.
I didn’t want that to be my path so I started experimenting on my own.
Now? I fall asleep so fast that a few friends jokingly complained that it’s annoying. But it didn’t happen overnight. And it definitely wasn’t one magic fix.
Instead, it was a slow stack of tiny habits. Each one added a layer of calm, routine, and control. Over time, that stack became my ritual and combined, changed everything. Here’s what my process looks like after nearly a decade of trial and error:
The Routine That Changed My Sleep
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Same bedtime every night
Consistency matters. My body expects it now. -
Bedroom temperature set to 68°F
Cool enough for deep sleep but not uncomfortably cold. -
Full blackout shades
Darkness helps regulate melatonin. -
No screens an hour before bed
The less screen time, the better, but one hour is my minimum. -
No food or drinks two hours before bed
Digestion disrupts sleep more than we think. -
My bedroom is for sleeping only
I don’t watch TV, read, or even lounge in bed. It’s for sleep only. -
No lounging in the morning either
Right after I wake up, I do five minutes of breathing with my essential oil blend, make my bed, and head to the gym. This helps set the tone for the day and builds a mental association with my bed as a space for calm. -
No caffeine after noon
Simple rule. Powerful effect. -
2 liters of water every day
Hydration affects everything including sleep quality. -
15 minutes of stretching before bed
I stretch within an hour of sleep. It releases tension and tells my body we’re winding down. It also prepares me for my next step. -
Hinoki oil + breathwork (30 minutes before bed)
I breathe in hinoki oil while doing 10–15 minutes of slow breathing (usually the 4-4-4-4 method—inhale for 4, hold for 4, exhale for 4, hold for 4). Hinoki contains the same compounds found in forest air that reduce cortisol and promote calm. It’s powerful, and it’s now a core part of my nightly ritual.
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Gratitude journaling (last thing before lights out)
I write down one good thing from the day and one thing I’m looking forward to tomorrow. When paired with breathwork and scent, it helps close the day with softness and ease.
One Big Purchase I Don’t Regret
Everything I’ve mentioned above is either free or super affordable. But there’s one bigger investment I made. A mattress that felt instantly relaxing when I laid on it.
I went to a mattress store during a 0% financing sale and tried every single mattress. I waited until I found one that made me feel instantly relaxed without even checking the price. It ended up being about $120/month with financing, and I’d do it again in a heartbeat.
There Is No One Fix
I used to think I’d find one secret solution, the perfect supplement or the ultimate hack. But that’s not how sleep works.
If you’re choosing the natural route, it’s going to take time and you’ll need to experiment. You’ll need to journal, track what works, and give each new habit a few weeks to settle in to see if it helps you.
Eventually, you’ll find your stack. And once you do, it’s like unlocking a completely different relationship with your nights and your mornings. For me, it felt like I was living a completely different life so I hope sharing my routine is able to help someone else struggling out there.
It’s been one of the most worthwhile things I’ve ever committed to and also taught me the importance of habit stacking in other aspects of my life.
