42 Simple Tips
to Help You Get to Sleep

by Mick Winter

Can't Sleep?

Insomnia Tips, Insomnia Remedies and (just maybe) Insomnia Cures to Help You Sleep

42 simple tips—Natural, healthy sleep help

They're all designed to help you deal with the tension, stress and anxiety that lead to insomnia, so that you can enjoy a good night's sleep.

Not every one of these insomnia remedies alone will get you to sleep, but a few of them at least should prove successful. Needless to say, there's no guarantee, and no attempt to provide medical advice, but the feedback we've received indicates they've been very helpful for many people.

With that caveat out of the way, we can only wish you good luck. And a good night's sleep.


Insomnia remedies you've probably already tried but are still worth trying again.

  • See a Doctor

    Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.

    We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.

  • Take a Warm Bath

    It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.

    Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.

  • Get a Massage

    Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.

  • Listen to Music or Other Audio

    Play some soft, soothing music that will lull you to sleep. There are many CDs designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. Some will lead you to sleep with a combination of music, voice and other soothing sounds.

  • Enjoy this five minute relaxation audio.
    Headphones recommended

    Download this five minute audio for use at home (It's free)

  • Drink Warm Milk

    A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.

  • Drink Herb Tea

    If you don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.

    Index of Insomnia Tips

  • See a Doctor
  • Take a Warm Bath
  • Get a Massage
  • Listen to Music or Other Audio
  • Drink Warm Milk
  • Drink Herb Tea
  • Eat a Bedtime Snack
  • Avoid Caffeine, Alcohol and Tobacco
  • Sleep in a Well-Ventilated Room
  • Sleep on a Good Firm Bed
  • Sleep on Your Back
  • Get Some Physical Exercise During the Day
  • Keep Regular Bedtime Hours
  • If You Can't Sleep, Get Up
  • Don't Sleep In
  • Get Up Earlier in the Morning
  • Keep Your Bed a Place for Sleep
  • Avoid Naps
  • Avoid Illuminated Bedroom Clocks

Of course there's the standard insomnia remedy
that everyone knows (although it never worked for us, so we've got a better version)

Some insomnia cures you probably
haven't seen before

And some new suggestions from readers
who have found these remedies useful for their own insomnia.

Good luck! Have a pleasant sleep!

Search for more...
If you've read all the insomnia tips we've provided, you might want to use the search box above to do more searching on the Web. We suggest entering words like:

insomnia herbs
insomnia herbs
insomnia cures
insomnia remedies
sleep remedies
sleep apnea (if you might have it)
women insomnia
insomnia causes
insomnia stress
insomnia depression
insomnia meditation
relaxation exercises
herb teas sleep
insomnia yoga
sleep music
relaxation music
meditation music
insomnia reflexology
insomnia massage

Good luck!      And sleep well.

Caution, Disclaimer and Helpful Hint

I'm sorry, but I can't answer any questions about sleep disorders, give any advice, or provide any medical, scientific, statistical or anecdotal evidence and studies. What you see on this page is all I've got.

It's not that I wouldn't like to help, but the fact is that I'm not a physician or sleep researcher. I've simply collected some folk remedies and methods and provided them here for your convenience. Over the many years they've been available on the Web, they've helped many others. I hope they help you, too.

If you have some insomnia techniques of your own, please pass them on and we'll post them here. You can email them to

Copyright ©1994 - 2013 by Mick Winter

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