The Sleep Experts


Proven and successful tips to get quality sleep

Most individuals at some point in life have issues falling asleep at night. Studies show that 1 out of 5 people have sleeping problems. People who suffer from sleep deprivation feel tired and miserable during the day and are unable to relax their minds – directly causing stress and worry.

tired woman asleep on desk

Below is the super formula for developing better sleeping patterns and curing those sleepless nights. Here we share natural tips for quality sleep that can easily be incorporated into your daily routine. These techniques will cast their magic right after you include them in your everyday sleeping practice.

Stop taking tea or coffee 2-3 hours before going to sleep

Many of us are addicted to tea and coffee at night. The presence of caffeine makes our mind more alert and it causes trouble falling asleep at night. So, if you are consuming any caffeine then stop taking it at least 2-3 hours before bedtime.

Go to bed every day at the same time

Many people do not following a proper night time routine. They rush to bed too late at night and then the next day they try to sleep much earlier. Stick to a consistent bedtime and your body clock will automatically attune for sleep at the same time every night, making it easy to fall asleep.

Avoid taking naps in the afternoon

Many people are tempted to take long naps in the afternoon. This causes trouble for you at night and prevents you from sleeping. Even if you still feel the need to take a nap in the afternoon, make sure you do not sleep more than 30-45 minutes. Avoiding long naps late in the day will naturally help you to get quality sleep at night.

Read a book

Reading and getting lost in a book relaxes and calms the mind before sleep. Immersing yourself in a good book is a great way to shut off your mind from the world. After reading a few pages you may feel the urge to sleep which can have a positive impact on the quality of your sleep.

Listen to a music

Listening to music before going to sleep helps relax your mind and body, making it easier to fall asleep. Find out what genre of music makes you feel relaxed and start listening to it before bedtime. After a short while, you will notice the quality of your sleep improves.

woman sleeping comfortably

Self-hypnosis to fall asleep

Often when we try to go to sleep we have so many thoughts racing through our minds. Self-hypnosis is used to eliminate excessive stressful thoughts from your mind before falling asleep. Practising on your own before bedtime can help naturally ease your body and mind into sleep.

You can use the following steps for self-hypnosis which will enable you to sleep naturally and better.

1. Feel comfortable

The first step in self-hypnosis is to relax your mind as well as your body. To do this, ensure you’ve created a soothing sleeping environment and your clothes are comfortable.

2.Eliminate distractions

Turn off the lights and darken the room in order to stay relaxed and help improve the quality of your sleep. Make sure there are no external distractions like TV and mobile phones in your sleep space.

3.Calm breaths

Take deep, calming breaths and feel the stress leaving your body as you exhale. Focusing on your breath will help clear all thoughts from your mind and relax you for sleep.


After clearing your mind, think of an image or scene that is appealing to you. For example, imagine sitting on a beautiful island full of flowers. Visualising something that makes you feel relaxed will help you fall asleep quickly.

Implementing these tips will help you naturally fall asleep and stay asleep throughout the night. The key to feeling well-rested and refreshed throughout the day is consistency. By consistently practising these tips you may start feeling the benefits from a restful sleep every day.

This guest post was written by Valeriia Bychkovskaia at Sleep Hypnopill, the leading provider of audio sleep hypnosis courses.  Learn more about their programmes and trial an audio self-hypnosis session for free here.

For more tips on achieving good quality sleep visit our blog.