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Lying in bed staring at the ceiling, mind racing about everything under the sun while the minutes tick by? Or do you find yourself waking up multiple times a night? If yes, you might feel that there is no cure for your sleeping troubles. Fortunately, natural ways can get you sleeping like a baby again. You can get the refreshing rest you need with some simple lifestyle tweaks. Here’s how to relax your mind, sleep deep, and renew your energy:

9 Natural Ways to Overcome Sleeping Troubles and Sleep Like a Baby 

1. Wind Down Before Bed: Dim the lights, listen to chill music, and shower warmly. Or you can read a book. If you transform your bedtime activities into a sleep ritual and do them at the same time every night, it will automatically signal your body that it’s time to sleep. Do what makes you feel relaxed and get your body prepped for sleep. 

2. Ditch the Screens Before Bed: Blue light from phones and laptops overstimulates your brain. So, instead of scrolling Instagram or binge-watching your favorite Netflix series, put your devices away an hour before bed and give your mind some rest.

3. Try Soothing Sounds: Turn on a fan or play ambient noises like rain to drown out disruptions. Certain sounds are known to calm our minds. So, pick the one that soothes your mind. Those who struggle with insomnia can listen to different sounds to find the right sound that helps them fall asleep quicker. Some soothing sounds you can try including classic white noise, ocean waves, flowing water, woods and wilderness, pink sleep, or relaxing music.

4. Keep Your Room Cool: Heat makes it harder to sleep. Opt for lighter bedding and lower your thermostat. But make sure your room is cool, not cold. To maintain quality sleep throughout the night, keep your sleeping room at a temperature of about 65°F (18.3°C) or between the range of 60 and 67°F (15.6 and 19.4°C), depending on weather conditions in your area. 

5. Stick to a Schedule: Most people ignore it, but a consistent sleep schedule is crucial in getting restful sleep. Going to bed and waking up at the same time programs your body’s clock, also known as circadian rhythm. Not only does it help improve sleep, but it also helps you maintain a healthier body composition and lowers the risk of heart disease.

6. Avoid Midnight Snacking: Late-night snacks might seem like a good idea, but they can sabotage your sleep. Spicy foods, beverages, and heavy meals can increase your metabolism and keep you awake. Opt for a light, sleep-friendly snack if you must.

7. Skip Your Afternoon Caffeine: It takes 6+ hours for caffeine to wear off fully so you can fall asleep. Even at 6 hours, caffeine intake reduces sleep by one hour.

8. Get Your Body Moving: Regular exercise can do wonders for your sleep. Even a brisk walk or simple stretching exercises during the day can help. Finish your workouts a few hours before bedtime, or you might be too wired to snooze. Alternatively, try giving a shot to progressive muscle relaxation or mindfulness meditation. These techniques can help calm your racing mind and ease you into the quietness of sleep. 

9. Hypnotherapy – The Ace Up Your Sleeve: Hypnotherapy is the secret sauce to treat your insomnia. So, when other methods don’t work, try hypnotherapy. You can also learn self-hypnosis to help you fall asleep without any hassles. Hypnotherapy is all about tapping into the power of your subconscious mind.


Imagine yourself in a cozy, dimly lit room, and a soothing voice guides you into deep relaxation. Your mind becomes open to positive suggestions and ideas, like effortlessly drifting into a peaceful slumber. 

Hypnotherapy can also help you uncover and address the underlying causes of your insomnia. Whether it is stress, anxiety, or just a busy mind, a certified hypnotherapist can tailor hypnosis sessions to your specific needs for better sleep.

Remember, it’s all about creating the right environment, adopting healthy habits, and exploring options like hypnotherapy when you need that extra nudge toward dreamland.