In this blog, we’ll share simple ideas that can help you relax, unwind, and finally get the rest you deserve.
Create a calming bedtime routine
Your body likes routine. Try to go to bed and get up at the same time every day, even on weekends if you can. This helps your body’s internal clock settle into a healthy pattern.
Before bed, give yourself a gentle wind-down routine. This could be as simple as:
- Making a warm drink like camomile tea
- Having a warm bath or shower
- Turning off bright lights and phones
- Listening to soothing music or a calm podcast
- Reading a gentle book (nothing too emotional or scary).
These small actions can tell your brain it’s time to rest.
Use music or sound to relax your mind
Many people find it easier to fall asleep when listening to relaxing sounds. You could try:
- Soft piano or classical music
- Nature sounds (like rain, waves, or birdsong)
- Sleep stories or guided meditations
- White noise or brown noise (a steady, gentle background sound)
There are lots of free apps and YouTube videos that offer sleep music or calming sounds. Find what works best for you. It may take a few tries but it will be worth it.
Get your bedroom ready for sleep
Try to make your bedroom a calm and peaceful space. This doesn’t mean it has to be perfect or expensive. Even small changes can help.
- Keep the room as dark and quiet as possible, unless you need light or sound to make you feel secure
- Use a fan or earplugs if outside noises disturb you
- Use clean bedding and soft pillows when you can
- Keep your phone away from your bed if it’s tempting to scroll.
If you don’t feel safe sleeping, your body may stay on high alert. If you’re in crisis or need help with housing or safety, remember that at Juno we can help you.
Try calming scents and oils
Certain smells can help the body relax. Lavender is known for its calming effect and is often used for sleep.
You can use:
- Lavender oil on your pillow (just one or two drops)
- A diffuser with calming oils like camomile or bergamot
- A sleep spray made with natural scents
These small touches can signal safety and calm to your body and help you drift off.
Write down your worries
If your mind races at night, try writing things down before bed. Use a notebook or even a scrap of paper to write:
- What’s worrying you
- Anything you need to remember tomorrow
- How you’re feeling
Getting your thoughts out of your head can help settle your mind. You don’t have to write anything special, it’s just for you. You can write in longhand or your own code, make lists or draw little reminders. Whatever works best for you.
Limit screens and news before bed
The light from phones, TVs and tablets can make it harder for your brain to switch off. Try not to use screens for an hour before bed. The news or social media can also be upsetting or stressful, especially if you’ve been through trauma.
Instead, do something gentle: stretch, read, cuddle a pet, or listen to soft music. Give yourself permission to switch off.
Eat and drink for better sleep
Some foods and drinks can affect sleep. Try to:
- Avoid caffeine after 2pm (tea, coffee, cola, energy drinks)
- Don’t eat big meals late at night
- Drink something warm and caffeine-free (like camomile, warm milk, or golden turmeric)
A small snack with protein, such as a banana and nut butter or a slice of turkey, can help some people sleep better.
Talk to someone
If sleep problems continue speak to your GP and or support worker you may have. Trauma can make sleeping hard, and there is no shame in asking for help.
Counselling or talking therapies can help calm your nervous system over time, making rest easier.
Juno has its own counselling service for women who have left abusive relationships, and we can signpost you to other types of support we offer if you are still in an abusive relationship. All you need to do is pick up the phone or send us an email and we’ll help you in any way we can.
Final Thoughts
You deserve rest. You deserve peace. Sleep is not a luxury, it’s an essential part of your healing. Try putting into practice even one of these ideas, and see how it helps. We wish you sweet dreams!
Juno Help
If you’re finding things difficult or feel unsafe, please don’t wait. You can call or email our helpline and speak to one of our warm, supportive women team members. We are friendly, understanding, and here to listen. Whether you’re ready to leave, thinking about it, or just need someone to talk to, Juno is here to help you feel safer and more in control.
Calls to our helpline are free from landlines and mobile phones within the UK and do not appear on itemised bills. There is no pressure and everything is confidential.
Helpline: 0808 800 0340
Sometimes our helpline is busy and you might not get through the first time, so please try again. We will always call you back if you leave a message stating it is safe to do so and if you leave us a safe contact number in your message.
If you are hearing impaired, text “Relay/NGT” to 18001 0808 800 0340. This option is available 24-hours a day, 365 days a year.
You can also email us on [email protected] 9 am – 9 pm.
Please note, we may not be able to respond to emails straight away, but will try to reply within 24 hours.
National Help
If you’re further afield, you could contact other charities like Women’s Aid, who have instant messaging and email contact on their website: https://www.womensaid.org.uk/
The National Domestic Abuse Helpline (0808 2000 247) also provide confidential support. They can help you make a safety plan, find safe housing, and access legal protections.
The deaf health charity Signhealth also runs a domestic abuse support service, DeafHope, using British Sign Language (BSL).
The Survivor’s Trust (for sexual abuse and assault support) – www.thesurvivorstrust.org