6 Sleep Hacks that Actually Work

Natural, Everyday Tools to Help You Sleep Deeper and Wake Up Refreshed

If you’ve ever stared at the ceiling at 2 a.m. wondering why your brain won’t shut off, you’re not alone. Quality sleep can feel elusive — especially when stress, late-night screens, or a racing mind get in the way.

As a clinical nutritionist, I talk to so many high-achieving clients who are running on empty. And more often than not, poor sleep is part of the burnout cycle. The good news? You don’t need to overhaul your entire life or rely on strong medications to sleep better. A few smart, simple tools can make a real difference.

Here are six of my favorite sleep hacks to help you fall asleep faster, stay asleep longer, and feel more restored in the morning:

1. Block the Noise: Try Noise-Cancelling Headphones or Earplugs

If you’re a light sleeper or share a space with noise (like street sounds or a snoring partner), noise-cancelling headphones or soft earplugs can help reduce wake-ups. Keeping auditory distractions to a minimum helps your nervous system stay in “rest and repair” mode all night.

2. Create a Calming Soundscape with White Noise

White noise machines or apps that play consistent sounds — like rain, ocean waves, or soft hums — can mask environmental noise and lull your brain into deeper sleep. They’re especially helpful for city dwellers or those sensitive to changes in background sound.

3. Use Aromatherapy to Cue Relaxation

Scents like lavender, chamomile, and cedarwood have been shown to reduce anxiety and support restful sleep. Try a diffuser in your bedroom or add a few drops of essential oil to your pillow or evening bath. Over time, your body begins to associate those scents with winding down.

4. Consider Low-Dose Melatonin — with Care

Melatonin is a hormone your body produces to regulate your sleep-wake cycle. If you have trouble falling asleep (especially after travel or during stressful periods), a low-dose melatonin supplement — usually 0.3 to 1 mg — can help. It’s not a sedative and works best as a gentle cue, not a knockout pill. More is not better, so use it occasionally and always talk to your practitioner first.

5. Wear a Sleep Mask to Block Light

Even tiny amounts of light can disrupt melatonin production. A sleep mask is an easy and affordable tool to create complete darkness — helping your body stay in deep sleep longer. Look for breathable, comfortable materials and adjustable straps for the best fit.

6. Keep Your Bedroom Cool

Your core body temperature naturally drops at night, signaling your body it’s time to sleep. A cooler room (ideally around 60–67°F / 15–19°C) supports this natural rhythm. If you tend to run warm, try breathable sheets, moisture-wicking pajamas, or a bedside fan.

Final Thoughts: Stack your Tools

The best results often come from layering strategies. For example, combining a white noise machine, a lavender diffuser, and a sleep mask in a cool room can signal your entire system it’s safe to slow down.

Rest is not a luxury — it’s a foundational part of recovery, focus, and whole-body health. If you’ve been running on fumes, try building a sleep ritual that works for you.

Need help restoring your energy and reclaiming deep rest? That’s exactly what I support through my Executive Burnout Reset program — where sleep is a pillar, not an afterthought.

Let’s get you back to feeling like yourself again.

Important Information.  I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.

— Frances Blewitt, CL.N

Nutrition Unboxed | Starting Fresh