Do you yearn for sleep but the moment you get into bed you can’t stop tossing and turning?
You find yourself tired at the end of the day and ready to get some sleep, but you’re not able to fall asleep. When you notice this happening, stop and be conscious about what’s going on in your mind.
Is your mind filled with lots of worries? Is stress taking over as you lay in bed quietly?
A calm mind is essential for getting a good night’s rest. When your mind is able to shut down and relax as you get into bed, you’re able to let go of everything worrying you and dose off into deep sleep.
How does a calm mind help you sleep, and how can you train your brain to relax when it’s bedtime?
Continue reading below for all the answers you’re looking for!
Anxiety and Stress
Anxiety and stress can make any current sleeping disorders worse. They can also be the main cause of sleeping disorders. One doesn’t come before the other.
You can have either anxiety and stress first or a sleep disorder first. They are highly associated with one another, however.
If you believe you may have a sleeping disorder, then the first step is to see your doctor. Your doctor will be able to diagnose you with a sleep disorder to send you to a specialist who can. Once diagnosed, they’ll be able to provide you with treatment.
If you believe your anxiety or stress plays into your restless nights, then you can even consider seeing a therapist who can work with you on reducing any stress or anxiety.
Creating a Healthy Sleep Routine
Once you address any major underlining issues, you can then begin to make a few simple healthy changes to your sleep routine. These small changes are things you can do yourself at home to help ease and clear your mind before bed. You can start with one or two changes and slowly make your way down the list until you’ve developed an ideal sleep schedule.
Develop a Healthy Routine
Healthy sleep hygiene consists of sticking to the same schedule each day and night before bed. There’s no specific routine that works best for everyone. This routine will be something you create yourself that works well for you.
Find a schedule that fits best into your daily routine and stay consistent. For example, you arrive home from work, take a shower, eat dinner, watch television, brush your teeth, write in your journal, turn the lights off, and then get to bed.
When you’re consistent with not only the order in which you do things but with the time you do them as well, your mind and body will become used to this schedule and know when it’s bedtime. It’s no different than putting a toddler on a sleep schedule.
Shut the Electronics Off
A good rule of thumb is to shut all electronics off at least 30 minutes before bedtime. That 30-minute break gives your mind the time it needs to start winding down. Immediately after watching television or scrolling through social media, your brain is still thinking about what you just saw, heard, or read.
If possible, try to keep all televisions out of the bedrooms.
Write in Your Journal
Do you often find yourself going to sleep with a lot on your mind?
There’s the grocery list you need to write for tomorrow, those papers you need to mail out, and so much more. All of these things fill your mind while laying down in bed, so how could you ever fall asleep?
If this sounds familiar, then take a deep breath and write everything down in a journal. Write out those items for your grocery shopping, make a list of all the things you must do tomorrow. Once it’s written down, it’s out of your head, and you have peace of mind knowing you won’t forget anything.
Cut Out Sugar and Caffeine
Your body naturally releases melatonin to help you sleep at night. Caffeine and sugar are both stimulants that do the opposite of melatonin and therefore prevent you from sleeping well. The best thing to do is to cut out sugar and caffeine before bed.
The timing depends on you as an individual. Some people need to stop eating or drinking caffeine and sugar an hour or so before bed while others need several hours. Trial and error will help you determine what time each day you need to cut out sugar and caffeine.
You can also take melatonin gummy bears for sleep. Melatonin is natural and adding more to your diet before bed can help increase your ability to fall asleep.
Don’t Associate Your Bedroom With Work
You want to train your mind to think the bedroom is only for sleeping and relaxing. You don’t want to associate your bedroom with work. To keep the two separate, be sure not to bring your laptop or other work-related activities to bed with you.
Finishing everything you have to do for work or other important things before getting into bed. This way, when you enter your bedroom, your brain will automatically know it’s time to get some sleep.
A Calm Mind Is a Rested Mind
Not getting enough sleep can have a negative impact on your physical and emotional wellbeing. A calm mind is a mind ready for a good night’s rest. Be sure to follow the tips and advice listed above to create your own healthy sleep routine.
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