Have you ever felt so tired that you thought you can sleep for hours? But when you hit the bed, you can’t sleep? You are definitely not the only one. This is one of the most common complaints for many of us. And an active or overstimulated brain is one of the reasons for such a situation.
Even though taming the mind is very difficult, it is not entirely impossible. Today we bring a few tips and tricks to help you soothe your mind to get a good night’s sleep.
Though following these tips and reaching the goal of a relaxed mind is time-consuming, the below tips work well and is well worth the effort as the reward is a good night’s sleep.
1. Create a Routine: Just like we have different routine right from the skin to work, a bedtime routine is also a must. A relaxed mind is essential for a good night’s sleep. As per experts, you should start getting ready for bed a minimum of 2 hours before your actual bedtime. This routine could be anything, you can take a relaxing bath or read or sip herbal tea. Also, going to bed at the same time helps with regulating the mind and sleeping better.
2. Breathe: Deep breathing, relaxes not just your mind but your body as well. Also, focusing on breathing helps to slow down the thoughts. You can also do light exercise to help relax your muscles and nerves to reduce stress.
3. Write: Pen down your thoughts and worries or maintain a to-do list. This helps to streamline our thoughts and prioritize our needs. This also ultimately helps us to relax and slow down the racing thoughts, paving a way for a good night’s sleep.
4. Limit your caffeine intake: Caffeine is a stimulant; hence it keeps our nerves and mind on alert. According to research, the effect of caffeine can last for up to 6 hours! Hence, caffeine post sundown should be avoided. Also, excessive caffeine intake in the form of tea, coffee, or soda should be limited even throughout the day.
5. Relax: It’s easier said than done. Yet, it is crucial to relax. If need be, you can keep worry time, and think about your problems, and worries during that time. Post this set time, you should try and avoid thinking and overthinking and work on actioning them. This makes relaxing a little easy.
6. Limit device time: The usage of electronic devices is one of the biggest factors in today’s generation, contributing to sleeplessness. Electronic devices emit a blue light that hinders with body’s circadian rhythm. Hence, one should stop the usage of electronic devices at least 2 hours before sleep time.
7. Set the right bedroom ambiance: A relaxed environment with soothing lights, minimal distraction, and correct temperature is very important for a good sound and relaxed sleep. Try to set a temperature that you would be comfortable with, as this too affects sleep quality.
8. Dinner at least 2-3 hours before sleeping: Usually it is advised to eat dinner atleast 2-3 hours before sleeping. This decreases the possibility of numerous digestive problem symptoms by giving your body enough time for digestion and for the contents of your stomach to migrate into the small intestine.
9. Use the bed for sleeping only & make it a no screen zone
A good night’s sleep is equally important as regular exercise and a healthy diet. Your sleep patterns may be hampered by your phone, tablet, and other gadgets. The cause? They emit blue light, which tells your body to cease producing the hormone melatonin, which regulates when you feel asleep. This light instructs your brain to be vigilant instead. Not to mention the nocturnal buzzes and dings that can awaken you from a restful sleep. Keep electronics out of your bedroom, including phones, TVs, and computers, for better sleep. Avoid using your electronics while lying in bed.
10. Gratitude journaling: By penning down our thoughts at the end of the day and being thankful for all the small and big things in life reinforces the brain to focus on the more positives of our life, keeps us rooted, and helps us find happiness in every small action and deed. If you feel low someday, you can go back to the journal and read the positives that happened on an everyday basis and suddenly you will realize that this too shall pass and you have many positives to look forward to.
We hope these few tips will help you relax your mind and you can sleep better. For more such tips and information or a detailed consultation, you can connect with the experts at Arogya Yatra!
