Five Top Ways To Quiet an Active Mind for Sleep
Not Sleepy? Stay Up
While it’s a good idea to go to bed at the same time each night, there will be some nights when your brain is buzzing and not ready for sleep. If so, don’t lie down just yet. Your racing thoughts could lead to insomnia. Instead, do something to relax until you feel tired. Take a warm bath, for instance, or sit in a comfy chair and listen to soft, calming music. You’ll spend less time in bed but more time asleep.
Put Off Paying the Bills
Stressful subjects, like work or your finances, can make your thoughts churn. Take care of the bills and emails tomorrow. Also, turn off scary or action-filled movies and TV — even the news. Log out of social media, too. Whether you engage in, or just watch or read a heated back-and-forth, your mind revs up and makes it harder to relax.
Make a To-Do List
Work projects to finish, calls to make, kids to wrangle. It’s hard to drift off when you’re trying to remember every last thing you need to do when you wake up. Let go of this mental load by putting it down on paper. Take 5 minutes before bed to jot down every task you need to take care of in the a.m. You’ll get it off your mind and be able to fall asleep faster.
Let Your Muscles Fully Relax
Release tension from your body, and you’ll find it easier to let go of stressful thoughts. Lie on a flat surface and allow your body to go limp. Take a breath and deeply exhale. Then, squeeze and release one section of your body at a time. Start with your toes. Your heels can come next, followed by your knees, thighs, belly, and so forth. Let your forehead be last. Notice how relaxed your body feels — and enjoy it!
Slow Your Breath, Slow Your Mind
With your breath, you have a ready-made tool to relax your body and slow down the thoughts that keep you awake. Try this: Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down. Your thoughts should soon ease up as well.
Well Sleep Relax also recommends infusing your space with a calming organic mist like Sleep Comes Easy It’s so good.
Thanks to WebMD.