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

By Neecey

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.

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

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

Frequently Asked Questions

What are some quick tips to fall asleep faster?
Try deep breathing exercises and limit screen time an hour before bed to relax your mind.
Can bedtime routines really help with insomnia?
Yes, consistent bedtime routines signal your body it's time to wind down, improving sleep quality.
Are there specific foods that help promote sleep?
Foods rich in magnesium, like almonds and spinach, and those containing tryptophan, like turkey, can help you sleep better.
How does exercise influence sleep for women?
Regular moderate exercise can improve sleep quality, but avoid vigorous workouts close to bedtime.
Is it okay to use sleep aids or supplements?
Occasional use of supplements like melatonin can help, but it's best to consult a doctor before regular use.
How can stress affect my ability to fall asleep?
Stress can make it harder to relax and fall asleep, so practicing mindfulness or journaling may help reduce anxiety.
What role does bedroom environment play in sleep?
A cool, dark, and quiet room creates the ideal environment for restful sleep.
Can limiting caffeine improve sleep for women?
Yes, avoiding caffeine after early afternoon can prevent sleep disruptions at night.
Is napping during the day good or bad for insomnia?
Short naps (20-30 minutes) can be refreshing, but long or late naps might interfere with nighttime sleep.
How important is screen time before bed?
Reducing exposure to blue light from screens at least an hour before bedtime helps your body prepare for sleep.
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