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.
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Make Your Bedroom Dark to Fall Asleep Faster
Make Use of Earplugs to Avoid Any Disturbance
Wear Your Night Socks with Your Pajamas Tucked in It to Avoid Feeling Cold
Say No to Alcohol and Smoking before Bed to Avoid Disruptions during Sleep
Think about Something Beautiful While Trying to Sleep
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Keep Calm when You Cannot Fall Asleep and the Sleep Will Follow
Make Your Brain Think You're Tired by Yawning
Put Your Love for Pets on Hold and Keep Them out of Your Room at Night
Take a Warm Shower before You Go to Bed to Make You Sleepy
Drink Milk or Some Warm Liquid before You Go to Sleep
Try a Few Quick Stretches before You Go to Sleep to Relax Your Body and Mind
Don't Drink Too Much Caffeine Right before You Go to Bed
Wear a Sleep Mask
Invest in a Bigger Bed to Have Enough Space to Sleep Comfortably
Try Natural Sleep Aids to Fall Asleep
Have Drapes around the Bed to Cut out Light and Feel as if You’re in a Sanctuary
Quit Using the Internet in Bed to Relax Your Brain and Sleep Better
Select Your Mattress and Pillow considering Your Sleeping Style
Spend Time Outdoors Each Day to Keep Your Circadian Rhythm in Balance
Create a Relaxing Environment and Make an Effort to Sleep Early Every Night
Set a Time to Go to Bed and Get up in the Morning and Stick to Them
Ditch Your Phones, Computer, and Other Devices Hours before You Go to Sleep
Avoid Taking a Nap in the Middle of the Day to Make It Easier to Fall Asleep at Night
Imagine Sinking down into Your Mattress to Tell Your Brain It's Time to Sleep
Wear Whatever’s Comfortable to You
Read to Relax but Avoid Mysteries, Horrors and Thrillers That Will Keep Your Mind Working
Play a Musical Instrument before You Go to Bed
Write a Trippy Dream in a Notebook and Forget about It until Morning
Keep Your Bedroom Lights Low for at Least an Hour before Bed
Change the Wall Color, Arrange the Furniture, and Make Other Changes to Make Your Bedroom Feel Comfortable
Meditate
Don’t Go to Bed Hungry
Try a Homemade Bedtime Rub
Experiment and Find the Best Position That Helps You Fall Asleep Quickly
Have a Bedtime Mantra
Don’t Go to Bed Angry
Relax Every Muscle in Your Body Starting from Your Toes All the Way up to Your Neck
Make Sure to Have a Comfortable Temperature in Your Room
Enjoy Some Lyric-free Music at Low Volume to Relax and Feel Sleepy
Try Deep Breathing before Bed to Relax Stress and Prepare Your Body for a Relaxing Sleep
Avoid Drinking Liquids before Bed for an Uninterrupted Sleep
Turn Your Phone off
Set Your TV at a Low Volume at Least an Hour before You Go to Sleep
Get Your Partner to Give You a Relaxing Massage
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