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Stress, Depression & Anxiety

How To Sleep Better

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Getting a good night’s sleep is one of the most important things you can do for your health and overall well-being. But sometimes it’s not that easy. Some girls sleep all the time, while others find themselves tossing and turning and can't seem to fall sleep. These problems can be a major downer while trying to keep up with your studies, your social life and everything else on your plate. You need a good night’s sleep so you can be productive, mentally sharp and full of energy all day long.


On an average night, most people fall asleep between five and 10 minutes after their heads hit the pillow. But teens and tweens often have a tougher time winding down before bedtime and shutting off the constant buzz running through their developing brains! If you find yourself lying awake in bed because your mind is racing, try developing a bedtime routine and incorporating the tips below to help you sleep better:


Before even getting under the covers, really pay attention to your bedtime routine. Whether it’s washing your face, brushing your teeth and then stretching out, let your mind start to relax and unwind. Try to keep the noise down, electronic devices off and keep your room cool. This will help you sleep easier and more deeply.


When you get into bed, close your eyes and get comfy. Your bed should have enough room to stretch and turn comfortably. Make sure it’s comfortable and adjust as needed. Then try some deep breathing by taking deep, slow breaths, making each breath even deeper than the last. Relax your muscles and visualize a peaceful, restful place.


Tips To Help You Sleep Better:

  • Take a short walk after a late meal or an active evening to help you unwind before you hit the sack.
  • Associate the bedroom with sleeping and nothing else. If you watch TV, play video games or read before bedtime, do it in another room.
  • Keep to a regular sleep schedule by going to sleep at the same time every night and waking up at the same time every day (even weekends!). Get eight to 10 hours of sleep each night if you can. After a few weeks, you will start feeling sleepy at bedtime, and will awake ready to go before your alarm clock.
  • Set the scene in your bedroom to create a tranquil, comforting sleeping environment. Try turning on some soothing sounds or spray your sheets and room with lavender. If it helps to have total darkness, try a sleep mask to cover your eyes or use heavy curtains or window shades to block light from the window.
  • Indulge in relaxing activities before bedtime. Take a warm (not hot) bath or do some easy stretches.


Things to Avoid to Help You Sleep Better:

  • Don’t eat a heavy meal just before sleep.
  • Don’t take sleep-aids or medication to help you sleep.
  • Don’t drink coffee, tea, caffeinated sodas or other sources of caffeine after 3 p.m. Caffeinated beverages (and chocolate, too) can disturb your sleep patterns and won't help you sleep better.
  • Don’t drink too much in the late afternoon and evening. Make an extra pit stop at the restroom right before bedtime.


Once you develop a bedtime routine that works for you, you should be able to fall asleep in less time and get just the right amount of beauty sleep every night.
Happy sleeping!

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