Do your find that your mind ignites before bed? You feel sleepy, slip under the covers, and suddenly "ping!", your brain lights up and you can't stop thinking, tossing, and turning.
It happens to many of us. But thankfully, there are some ways to unwind before bed, so you slip into sleep rather than a fit of frustration. Try these tips:
Turn off your digital devices
Our smart phones and tablets provide distraction, and the blue light they emit is proven to disrupt our sleep cycle. So if you're struggling to sleep, your digital devices can be your worst enemy.
Try to turn off your devices at least an hour before bed. Spend that time instead unwinding – reading, meditating, taking a bath – and keep your phone outside the bedroom at night. If necessary, use a battery-operated alarm rather than the one on your mobile.
Stick to a sleep schedule
Our minds and bodies thrive on routine. So if your sleep schedule is out of whack, try to bring it back to a regular routine. That means going to bed at the same time each night, and waking up at the same time each morning. Your body will then start to naturally fall into that pattern without too much effort. You can use apps and programs to sync your sleep with your natural circadian rhythms (sleep cycle).
Try meditation
Learn some simple meditation techniques to practice before bed – or when you're trying to fall asleep. Breathwork techniques help the mind focus on one task, rather than wander and worry. You can even get sleep apps with guided meditation tracks.
Create your bedtime ritual
Lastly, in combination with your new sleep schedule, make a bedtime ritual that you enjoy – and ensure it's the same every night. It could be listening to relaxing music, reading a book (one that relaxes or bores you, but doesn't excite the mind), doing some gentle stretches, slathering your body in a luscious moisturiser or oil, or meditating as mentioned above.
Originally published on Feb 05, 2016
