If you have ever suffered from a night of tossing and turning, counting sheep, and every home remedy you come across to make yourself tired, you know how frustrating not being able to fall asleep can be. Getting enough sleep every night is vital to how productive the following day is going to be, but sometimes you just can't seem to drift off. If you have restlessly wondered how to make yourself tired to sleep, you'll want to read on for some effective ways that will help you fall asleep at night.

12 Methods to Make Yourself More Tired for Sleeping Quickly


Have a pre-bedtime routine

Having a consistent sleep schedule can help you fall asleep faster each evening. A bedtime routine will allow you to give your body the proper amount of time to slow down and relax. Begin by making your surroundings darker and adjust your room temperature to something that is comfortable and won't have you waking up in the middle of the night too hot or too cold.


Turn off the electronics

It is best not to have a television in your room as the light from the TV will only distract you and keep you more awake. Even if you find yourself restless and wanting to mindless stroll the internet, avoid doing so. The light from electronics will keep the brain alert and awake, try to stop using any electronics at least 30 minutes prior to your bedtime routine.



Instead of watching another TV show, open up a book. Reading can help you relax more and shift your thoughts, which is especially beneficial when you have had a stressful day. Choose a simple book that will allow you to simply distract your thoughts and keep your body and mind in a relaxed and calm state.



If reading doesn't help keep your stressful thoughts at bay, how to make yourself tired can be done through meditation. Meditating can help quieting your troubled mind and there are a number of techniques you can use to make this more effective to put you in a sleepy state of mind.


Be comfortable

Your bed should be made with soft comfortable blankets. Your PJ's should also be comfortable and loose. Never wear any tight clothing to bed, which includes socks, hair bands and bras. The more comfortable you are, the faster you'll be able to fall asleep.


Pay attention to how you sleep

If you have ever tossed and turned through the night, you want to pay attention to your sleep position. Try to sleep with your back straight and your neck at a comfortable height, not too high or too low. Consider using a body pillow to help you maintain your comfortable posture and sleep position throughout the night.


Put on some ambient noise

Relaxing background noise can help you fall asleep by keeping you calm. The type of noise you can fall asleep varies for each person, so experiment with different sounds. Whether it's a natural sound like waves crash or birds chirping or the sound of a fan blowing, the right noise can help lull you to sleep.


Skip the nightcap and caffeine

Alcohol can keep the body in a tense and awake mode, so you will want to avoid drinking any types of liquor before you go to bed. Caffeine also should be avoided as this obviously sends signals to the brain to wake up for most people. Then how to make yourself tired to fall asleep? Drink a warm calming beverage like chamomile tea.


Use relaxation techniques

One way you can help put the body into a sleep state is by using relaxation techniques. One such technique requires you to slowly tense all the muscle groups in your body. Start with tensing the toes and move up through all the leg muscles, your core, shoulders, arms, hands, neck, face, and head. Then slowly release all the muscles, starting from the head and working all the way back down to the toes. You will feel completely relaxed and ready for sleep.



While you don't want to exercise just before you try to go to bed, getting in a work out 3 hours prior to your bedtime can help you fall asleep faster in the evening. Exercising can help deplete your energy levels for later, so try to get in a run or gym session regularly to sleep better at night.


Eat a healthy dinner

You don't want to eat a large meal just before you try to get some sleep. Instead, aim to eat a healthy small meal about 3 hours prior to your bedtime. The meal should include a healthy lean protein and vegetables.


Don't fight your sleeplessness

Trying to force yourself to fall asleep can only make it more difficult to fall asleep. If you find that you have still not falling asleep after twenty minutes, then get up and try to do something else. How to make yourself tired for sleeping may mean changing up where you sleep, changing what you wear, reading a little more or getting something quick and easy done from your to-do list. It is better not to fight with your insomnia and instead refocus your mind. This can help you stop stressing about not being able to sleep and can actually cause you to become more tired.


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