Other sleep tips

These habits pair well with guided hypnosis. Pick a few that feel realistic; small, steady changes often beat an all-or-nothing overhaul.

• Keep a consistent sleep schedule and avoid long day naps It's a good idea to go to bed and wake up at the same time every day. This helps your body clock get into a routine, and also helps you feel more rested in the morning. You also want to avoid naps during the day, as they can disrupt your sleep cycle. Your readiness to sleep depends on the Circadian Rhythm, as well as sleep deficit. If you do nap, keep it at 20 minutes or less.
• Get lots of blue light exposure first thing in the morning (perhaps while drinking coffee), and avoid it at night I use a Philips Go-lite to blast me with bright blue light first thing in the morning. This serves to reinforce the Circadian Rhythm about the time of day. I also avoid blue light, bright lights, TV and screens at night.
• Eat a large breakfast and avoid eating later in the day I typically eat a large 800-Calorie breakfast. This, too, signals to the body that it's time to wake up and generate energy. I also usually avoid eating after 4pm. This is basically 16/8 intermittent fasting, but it also allows me to sleep with an empty stomach, which takes some getting use to, but has a huge positive impact on sleep quality.
• Try a simple wind-down ritual The same few steps each night — tea, stretching, journaling, or a hypnosis session — signal to your body that the day is closing. Personally, I will read for an hour before bed. I will avoid screens and use blue-blocking red glasses while reading. This is to serve as a ritual, and also to avoid blue light.
• Cool, dark, quiet room A slightly cool temperature, blackout curtains or a sleep mask, and soft earplugs or steady white noise can reduce wake-ups from small disturbances. I use a Chilipad mattress pad. They're a little pricy, but way worth it, in my opinion.
• Limit late caffeine and alcohol Caffeine can linger for hours; alcohol may make you drowsy at first but often fragments sleep later in the night. Caffeine has a half-life of 5-6 hours, so if you have a 200mg cup of coffee at noon, you still have 50mg in your system at 10pm. Sleep trackers also reliably show that alcohol has a highly detrimental effect on sleep quality.
• Use the bed mainly for sleep If you’re wide awake for a long stretch, a short change of scenery (read somewhere else, low light) until sleepy can strengthen the link between bed and rest.
• Supplements that can be beneficial for sleep I'm just going to list what I take here. Magnesium Glycinate, Apigenin, L-Theanine, Zinc, and Glycine. Glycine is a particularly interesting and powerful supplement. It's a building block for GABA, Glutathione, collagen, Serotonin, and creatine. Helps a lot with REM and deep sleep in particular--making sleep more productive. Some research has even suggested it can function as an anti-aging supplement. If you buy it in powder form you can get it cheap, and there is a lot of benefit in taking it at high doses (10g or more).

For guided sessions tailored to sleep, open Simple Sleep Hypnosis on your device — these tips are general wellness suggestions, not medical advice. If sleep problems persist, consider speaking with a qualified clinician.