7 Insomnia-Busting Tips for Busy Women
Women with insomnia are everywhere, and no one’s really talking about how disruptive to life it is.
The whole “just wind down and sleep more” advice? Unhelpful. Especially when your brain is doing laps at midnight.
If “I can’t sleep” is a regular thought in your head, let’s get into what might actually help.
How Women With Insomnia Can Finally Get Some Sleep
Be Honest About Your Sleep Habits
Not to sound harsh, but sometimes the problem is you’re doing the opposite of what your body needs. Scrolling in bed, working until 10 p.m., or trying to fall asleep right after a glass of wine? That’s chao for your circadian rhythm.
Women with insomnia often need to cut the noise (literal and digital) earlier than they think. Try shutting down screens an hour before bed and doing something low-stakes like reading, folding laundry, or stretching.
Stop Letting Caffeine Run the Show
Love your afternoon coffee? Cool. But don’t be surprised when “I can’t sleep” pops into your head at 1 a.m. Caffeine can linger in your system for hours. Cut it off by 1 or 2 p.m. and see what happens. Herbal tea isn’t exciting, but your nervous system will thank you.
Fix Your Wake-Up Time First
It sounds backwards, but if your nights are a mess, start by fixing your mornings. Get up at the same time every day – even if you slept like trash. It’s not fun, but it helps reset your body’s rhythm. Women with insomnia who stick to a consistent wake-up time usually fall asleep more easily within one to two weeks.
Eat Like Sleep Matters
Blood sugar swings don’t help anything. If you’re waking up at 3 a.m. with your tummy grumbling, it might be because your body’s out of fuel. Try a small protein-fat-carb snack before bed (something like Greek yogurt with berries or nut butter on toast). It’s one of the easiest tips for women with insomnia that actually works.
Also, if you’re curious about how hormones impact this, check out our post on 7 Vitamins Every Woman Needs for Hormone Health.
Create a Wind-Down Cue (But Skip the Pressure)
You don’t need a full 10-step bedtime routine. Pick one or two things you can do every night. Turn off bright lights, stretch for five minutes, maybe spray your pillow. Repeating those things tells your brain it’s time to shift gears.
No candles, bath bombs, or soft music required (unless you’re into that). Women with insomnia benefit more from consistency than from Pinterest-level bedtime rituals.
Cut the Noise In Your Head
The mental load is real. If your brain turns into a to-do list as soon as you lie down, try keeping a notepad next to your bed. Dump it all out – groceries, deadlines, random intrusive thoughts. It doesn’t fix everything, but it helps clear space.
Not Sleeping? Get Up
If it’s been 20 minutes and you’re wide awake, stop trying to force it. Get out of bed, do something boring (like reading a manual or stretching), and go back when you’re tired. Lying in bed frustrated just teaches your brain that bed = stress. No thanks.
When ‘I Can’t Sleep’ Feels Like the Norm
If you’re someone who constantly thinks “I can’t sleep“, it’s not just in your head. But you also don’t have to overhaul your whole life to start sleeping better. One or two small changes are a great place to start – and way more realistic than chasing the perfect night’s sleep.
Start small. Stick with it. Sleep will follow.
