Your eyes are heavy, the lights are out and your comfy bed is calling your name but, as soon as your head hits the pillow, your mind decides to go through every list or problem it can think of, sending you into a night of tossing and turning, or even staring at the ceiling, begging for sleep to come.
Does this sound familiar? If so, you’re not alone. Many people suffer from racing thoughts and anxious feelings while they’re trying to go to sleep. Our minds and bodies are so in sync that when our mind is stressed, our bodies react and start to do the same in their own way. Which, in turn, activates your fight-or-flight system, keeping you active and alert when you really want to catch some zzz’s.
So, how do you overcome racing thoughts and get the much-needed rest you deserve? That’s what we’re going to share in this post today, giving you all the tips and tricks to help ease your mind and body for a good night’s sleep.
Stick to a Schedule
Most of you may have heard of a sleep schedule when raising children, but adults can also benefit from a regular sleep schedule as well.
Sticking to a bedtime routine is a great way for your mind to naturally realize it’s time for sleep, and a key resource to improving your sleep quality. A routine will set your body up with a good internal clock, alerting you when it’s time to go to sleep and when to wake up.
Getting a good internal clock ready means you’ll need to go to sleep and wake up generally at the same time every night, including weekends. Stretching your sleep during the week and then trying to catch up on the weekends isn’t going to do your body, or mind, any good.
Limit Screen Time
By now, most have heard that the blue light emitted from phones, TVs, computers, and other electronic devices can negatively affect your sleep, but this isn’t the only reason to shut off screens before bed.
Looking at your phone while you’re trying to wind down before bed will become an endless distraction. Scrolling social media, email, texts, and the internet in general becomes a bottomless pit of information that will stimulate your mind, keeping you engaged long after you’ve wanted to go to sleep.
Keeping your mind engaged can trigger worries and stress, creating an infinite loop of thoughts going around your mind, keeping you from quality sleep time.
The best practice is to shut off all screens about an hour before you want to go to sleep, giving your mind time to work through your thoughts and let them go. During this time, you can try meditation, stretching or simply reading a book – the old-fashioned way, by turning an actual page. These activities will help relax your mind and body.
Have a Sleep-Friendly Environment
If your room and bed aren’t comfortable, then sleep is always going to be a struggle. To overcome this, it’s time to take a closer look at what’s in your room that’s affecting your sleep.
First, are there any digital devices in your room? Having a phone or a TV in your room can be a major temptation to keep you awake. We’ve all been there, one more episode won’t hurt, but then it turns into two or three more, and then you’ve binged the entire season in one night. Keep the devices out of the bedroom, if they’re too tempting, and buy an actual alarm clock.
Another issue keeping you from sleep could be an uncomfortable bed. You’d be surprised by the difference it makes when you invest in good bedding.
Cariloha mattresses and sheets create the perfect sleep combination to help relax the body and send you into a deep slumber.
Our premium, resort-quality bedding, made from sustainable bamboo viscose or lyocell, is so luxuriously soft it will have you floating away on a lightweight, breathable cloud of comfort.
It also naturally repels odors and allergens and regulates body temperature, keeping your internal temperature just right to fall asleep and stay asleep.
Exercise Regularly
When you exercise regularly, not only are you strengthening your body, but you’re also alleviating any excess stresses from your mind. Health studies show that when you’re more active during the day, the better sleep you’ll have at night. You’ll notice on days when you don’t exercise, the pent-up energy has nowhere to go, leaving you a ball of energy at the end of the day.
Exercise also releases the dopamine chemical in your brain, also known as the “feel-good” hormone. So, not only will exercise lead to better sleep, but also a better mental state.
Write It Out
When your mind is racing with so many thoughts, it can be impossible to fully work through them while also working towards falling asleep. Writing out your thoughts and worries is a great outlet, so you’re not bringing them to bed with you.
Try scheduling time each night to journal your thoughts. Some have found that writing your negative thoughts out on paper challenges the power you think they have over you and, in the end, can help reduce the anxiety they may cause when you work through them.
It’s also a good idea to journal the good and grateful thoughts you have. Happy thoughts will help calm your mind, which helps relax the body, sending you into a silent slumber.
Be sure to give yourself plenty of time to journal before you actually want to go to sleep, and remember, consistency is key to seeing results.
What are some ways you calm your mind before bed? Let us know in the comments.
