Falling asleep should be an easy thing to accomplish. When the day evolves comfortably into night and our energy begins the process of winding down, we call it a day and pack it in. This is a seamless activity that we partake in every night like clockwork — or at least most nights.
But this is not the case for many who find themselves struggling with sleeplessness. Indeed, we have all experienced sleepless nights at one time or another for different reasons.
In the high energy and often chaotic life that we can easily get caught up in, it is no mystery that so many people are experiencing a tough time turning it off.
The pressure to beat deadlines and maintain a healthy social life is keeping a lot of people up a night. These factors have led to the all-important question of how to calm our thoughts before sleeping.
Despite all the day's hurdles and strenuous engagements here are a few tips that you can utilize to calm your thoughts and drift into a cozy sleep.
1. Have a planned sleeping schedule
Having a regular sleep time is very crucial. Your brain works similar to a computer with the ability to adapt to the set program.
With a schedule, you will notice that your mind and body slow down naturally and gradually prior to the set sleeping hours. Maintaining this kind of rhythm ensures that your mind is always relaxed a few hours before bedtime in preparation for sleep.
2. Engage in meditation
Meditation carries a variety of benefits including enhanced sleep and ease of tension in the body. A daily dose of meditation helps clear the mind and find your inner peace. Meditation has been associated with reduced stress levels in individuals who previously experienced restlessness and issues with tension.
Having a meditative session before getting into bed will help you calm your thoughts and further enable you sleep soundly all night long.
3. Set up pre-sleep routines
If you have trouble finding sleep it is always a good idea to set up a regular routine that you can engage in. This will help shift your mind and body, reminding your physiology what time it is. Such activities may include reading a book, doing light stretching or exercises, writing a journal, or meditating.
Having regular routines will prepare your mind by psychologically signaling that it is indeed sleeping time. Some pre-sleep routines such as light exercise also contribute to boosted metabolism and better mood.
4. Listen to soothing music of choice
Music is perhaps one of the best ways to alter your mood and calm your thoughts before sleeping. Soft music is soothing by nature and has been known to trigger the relaxation response. Different types of music can cause both excitement and relaxation depending on the need.
Classical music, for example, is often referred to as an effective sleep aid. Researchers have found that even people considered to be chronic insomniacs were able to benefit by tuning into some classical music before hitting the sheets. Classical music uses rhythms and tonal patterns that create a meditative mood and slower brainwave states.
Music as a relaxation agent works best when the volume is just right. The right music coupled with an adequate volume may be exactly what you need if you fancy a good sleep. Just try some different styles of soft music and see what works best for you. Let go and allow the soft sounds lure you away to dreamland.
5. Sort your worries before going to sleep
One of the leading causes of sleeplessness is worrying about the future, which we often tend to carry into the bedroom. Worrying distracts the mind by triggering the brains defense response, resulting in anxiety and sometimes panic.
This affects your ability to catch up on sleep when it matters most. Sort your worries before getting to bed by attending to unsolved issues. You can do this by writing them down and spending the appropriate time processing them.
Practicing mindfulness in order to bring awareness to your thoughts before allowing them to drift away is a powerful technique that can develop into a very strong habit. You should get to bed with a clear conscience free from any anxiety or worries – allowing you to sink into deep slumber.
So the answer to the elusive mystery of how to calm your thoughts before hopping into bed is actually pretty straight forward.
By developing some key habits that will allow you regain control of your mindset and eliminate the chatter of a frantic mind, you will be able to slip into deep tranquility and warm serenity. Just pick and choose some of these techniques, and have fun with finding out what works best for you.