45 Ways to Help You Fall Asleep for Girls Struggling with Insomnia ...

No one can operate at their most effective when they are sleep deprived. A good night’s sleep is vital for your body and mind to reenergize, repair and renovate. Short term lack of sleep can leave you lethargic and prone to stress. In the long term, sleep deprivation can increase your risk of stroke, cancer, high blood pressure, obesity, depression and a whole lot more. I’ve got here a whole list of things you can try when you struggle to get to sleep or sleep for long enough. You’ll find some of these suggestions contradictory so you have to experiment to see which works best for you.

Thanks for sharing your thoughts!

Please subscribe for your personalized newsletter:

1. Make Your Bedroom Dark to Fall Asleep Faster

Make Your Bedroom Dark to Fall Asleep Faster

2. Make Use of Earplugs to Avoid Any Disturbance

Make Use of Earplugs to Avoid Any Disturbance

Frequently asked questions

3. Wear Your Night Socks with Your Pajamas Tucked in It to Avoid Feeling Cold

Wear Your Night Socks with Your Pajamas Tucked in It to Avoid Feeling Cold

4. Say No to Alcohol and Smoking before Bed to Avoid Disruptions during Sleep

Say No to Alcohol and Smoking before Bed to Avoid Disruptions during Sleep

5. Think about Something Beautiful While Trying to Sleep

Think about Something Beautiful While Trying to Sleep

6. Keep Calm when You Cannot Fall Asleep and the Sleep Will Follow

Keep Calm when You Cannot Fall Asleep and the Sleep Will Follow

7. Make Your Brain Think You're Tired by Yawning

Make Your Brain Think You're Tired by Yawning

8. Put Your Love for Pets on Hold and Keep Them out of Your Room at Night

Put Your Love for Pets on Hold and Keep Them out of Your Room at Night

9. Take a Warm Shower before You Go to Bed to Make You Sleepy

Take a Warm Shower before You Go to Bed to Make You Sleepy

10. Drink Milk or Some Warm Liquid before You Go to Sleep

Drink Milk or Some Warm Liquid before You Go to Sleep

11. Try a Few Quick Stretches before You Go to Sleep to Relax Your Body and Mind

Try a Few Quick Stretches before You Go to Sleep to Relax Your Body and Mind

12. Don't Drink Too Much Caffeine Right before You Go to Bed

Don't Drink Too Much Caffeine Right before You Go to Bed

13. Wear a Sleep Mask

Wear a Sleep Mask

14. Invest in a Bigger Bed to Have Enough Space to Sleep Comfortably

Invest in a Bigger Bed to Have Enough Space to Sleep Comfortably

15. Try Natural Sleep Aids to Fall Asleep

Try Natural Sleep Aids to Fall Asleep

16. Have Drapes around the Bed to Cut out Light and Feel as if You’re in a Sanctuary

Have Drapes around the Bed to Cut out Light and Feel as if You’re in a Sanctuary

17. Quit Using the Internet in Bed to Relax Your Brain and Sleep Better

Quit Using the Internet in Bed to Relax Your Brain and Sleep Better

18. Select Your Mattress and Pillow considering Your Sleeping Style

Select Your Mattress and Pillow considering Your Sleeping Style

19. Spend Time Outdoors Each Day to Keep Your Circadian Rhythm in Balance

Spend Time Outdoors Each Day to Keep Your Circadian Rhythm in Balance

20. Create a Relaxing Environment and Make an Effort to Sleep Early Every Night

Create a Relaxing Environment and Make an Effort to Sleep Early Every Night

21. Set a Time to Go to Bed and Get up in the Morning and Stick to Them

Set a Time to Go to Bed and Get up in the Morning and Stick to Them

22. Ditch Your Phones, Computer, and Other Devices Hours before You Go to Sleep

Ditch Your Phones, Computer, and Other Devices Hours before You Go to Sleep

23. Avoid Taking a Nap in the Middle of the Day to Make It Easier to Fall Asleep at Night

Avoid Taking a Nap in the Middle of the Day to Make It Easier to Fall Asleep at Night

24. Imagine Sinking down into Your Mattress to Tell Your Brain It's Time to Sleep

Imagine Sinking down into Your Mattress to Tell Your Brain It's Time to Sleep

25. Wear Whatever’s Comfortable to You

Wear Whatever’s Comfortable to You

26. Read to Relax but Avoid Mysteries, Horrors and Thrillers That Will Keep Your Mind Working

Read to Relax but Avoid Mysteries, Horrors and Thrillers That Will Keep Your Mind Working

27. Play a Musical Instrument before You Go to Bed

Play a Musical Instrument before You Go to Bed

28. Write a Trippy Dream in a Notebook and Forget about It until Morning

Write a Trippy Dream in a Notebook and Forget about It until Morning

29. Keep Your Bedroom Lights Low for at Least an Hour before Bed

Keep Your Bedroom Lights Low for at Least an Hour before Bed

30. Change the Wall Color, Arrange the Furniture, and Make Other Changes to Make Your Bedroom Feel Comfortable

Change the Wall Color, Arrange the Furniture, and Make Other Changes to Make Your Bedroom Feel Comfortable

31. Meditate

Meditate

32. Don’t Go to Bed Hungry

Don’t Go to Bed Hungry

33. Try a Homemade Bedtime Rub

Try a Homemade Bedtime Rub

34. Experiment and Find the Best Position That Helps You Fall Asleep Quickly

Experiment and Find the Best Position That Helps You Fall Asleep Quickly

35. Have a Bedtime Mantra

Have a Bedtime Mantra

36. Don’t Go to Bed Angry

Don’t Go to Bed Angry

37. Relax Every Muscle in Your Body Starting from Your Toes All the Way up to Your Neck

Relax Every Muscle in Your Body Starting from Your Toes All the Way up to Your Neck

38. Make Sure to Have a Comfortable Temperature in Your Room

Make Sure to Have a Comfortable Temperature in Your Room

39. Enjoy Some Lyric-free Music at Low Volume to Relax and Feel Sleepy

Enjoy Some Lyric-free Music at Low Volume to Relax and Feel Sleepy

40. Try Deep Breathing before Bed to Relax Stress and Prepare Your Body for a Relaxing Sleep

Try Deep Breathing before Bed to Relax Stress and Prepare Your Body for a Relaxing Sleep

41. Avoid Drinking Liquids before Bed for an Uninterrupted Sleep

Avoid Drinking Liquids before Bed for an Uninterrupted Sleep

42. Turn Your Phone off

Turn Your Phone off

44. Set Your TV at a Low Volume at Least an Hour before You Go to Sleep

Set Your TV at a Low Volume at Least an Hour before You Go to Sleep

45. Get Your Partner to Give You a Relaxing Massage

Get Your Partner to Give You a Relaxing Massage

Feedback Junction

Where Thoughts and Opinions Converge

I'm not struggling to sleep at the beginning but I want to avoid waking up in the middle of the night 😩 it's tiring...

It used to be if I ever had a hard time, I would pop in my favorite Disney movie but I have outgrown that now!! :(

Good advise, thanks

Anxiety,stress and worry keep running through my mind, too. I use a delta sleep tape. Sounds like sounds from another world, but I never get to the end. There is also a great cd called your perfect half hour, I think. It's incredible.

Does anyone know why it takes me an hour or two to fall asleep? Even on days I feel tired

I can only ever sleep if I cuddle with my BF

If I struggle getting sleep, I imagine my perfect future life to be in a positif mind

When I was little, my Mom used to calmly sing "relax the toes, relax the feet, relax the legs" all the way up to my head and it used to frustrate me and now as a 19 year old, when I can't sleep, I hum the very same tune in my head... (:

@alka I have that problem too - lately it doesn't matter what time I get to sleep, I always wake at 7am even on weekends 😪 totally broken atm! And I have a cold atm too so it's a real struggle