Calm your busy brain at bedtime
Here’s how to slow down your thoughts so your mind drifts into a deep slumber daily
Our bodies may be tired at night, but what often keeps us awake into the wee hours are our busy brains, whirring and worrying. Follow these tips to get some sweet shut-eye.
Go to the beach
Researchers at the university of Oxford found insomniacs who were told to visualize a ‘happy place’ or a relaxing scene drifted off to sleep 20 minutes sooner than when they were instructed to think of ‘nothing’ or to ‘count sheep’. Other research has shown that insomniacs tend to have a higher percentage of unpleasant images in their mind when they try to sleep compared to good sleepers. So, changes your view and you might just change your sleep mindset.
Think of good things
Replay your day and count your business. Every night, write down three good things that went caused them. “This activity Literally trains our brains to start noticing what’s right, not just what’s wrong,” says psychologist Vanessa king, author of 10 keys to Happier Living.
If your mind is being hijacked in bed by unproductive worries, try saying a netural word like ‘the’ repeatedly every five seconds. Engaging the part of the brain called the Broca’s area helps disengage the area responsible for all that internal worry dialogue. Repeat the word until the worries are extinguished and you’ll be in a better frame of mind for sleep.
Do a brain dump
You may already have heard the advice to dump down any worries that need to be addressed in a notebook at your bedside, so you can give your mind permission to stop fretting over them and sleep peacefully. But adding potential solutions to your problems in that notepad is probably a better tactic.
Turn on dimmer switch
You can’t expect your body and mind to simply switch off if you’ve been rushing around before bedtime.
Spend 40 minutes if you can on a dimming down routine that trains your mind into associating restful activities with sleep. Reading a book, listening to relaxing music, or using essential oils, such as lavender, will help the brain to switch off.
- 10 things you should avoid doing with your Smartphones
- 7 reason why you should start doing squats || Morning Exercise Tips
Put legs up the wall
A Harvard university study found that insomniacs who practiced yoga every day for eight weeks improved their sleep quality. Yoga is a wonderful tool to use before bed as it calms the nervous system. Lie on the floor with your legs and buttocks up against the wall. Hold for as long as is comfortable.