For many people getting to sleep feel like a nightmare. As soon as it is time for bed, their brains start buzzing. They might experience racing thoughts or at least a thought or two which keeps gnawing at them. Those thoughts can become worry thoughts about not being able to function the next day because of poor sleep.
This can become a vicious cycle. There is no button to push to deactivate these thoughts, but we can create the right associations to help up sleep well. Here are a few ways to relax your mind before you go to sleep.
Take time to fall a sleep
It is recommended that you set aside at least 30 minutes to one hour to wind down before bed. During that window of time, you shouldn’t do anything that might be stimulating, including computer work and texting. Make a schedule or ritual for that wind-down hour so your mind and body start to know when is the time to sleep.
You have probably heard that you shouldn’t watch television before bed, but many sleep experts say a little TV before bed is actually a good thing, as long as you don’t watch something too stressful or stimulating. This means that you shouldn’t watch the nightly news but rather something lighter.
Prayer, meditation or spiritual reflection
In case you are a religious person, or maybe a spiritual one, try prayer, meditation or spiritual reflection. These practices promote a peaceful body and mind.
Do deep breathing
Just take about 10 minutes to sit still and breathe. This practice is really easy. Notice that you are breathing and every time you are aware that your mind is elsewhere, bring it back to your breathing. Stop when 10 minutes is up. That is all it takes.
Drink some tea
A cup of chamomile and passionflower tea can be very relaxing. If you are a fan of herbs, you can try Rescue Sleep, which is a homeopathic spray that can help calm a racing mind.
Picture one of your favorite, most relaxing places to be. Visualize yourself in that peaceful place. Hear the peaceful sounds, see and feel your surroundings, smell the flowers or the salty air. You can imagine yourself as being an astronaut. You are watching the earth rotate as you are floating around the world, weightlessly moving around it.
There is no doubt that exercising is a great stress reliever. However, you should keep in mind that you do it at least 3 hours before bedtime. Otherwise it could rev you up and make it harder to sleep.
if you are in a commited relationship, itis recommended that you engage in intimate activity or conversation with your partner. This can help you take your mind off your worries, and also physically release some of the tension which you have been feeling, if you have sex with your partner.