Ever had one of those nights when you simply can't fall asleep? Where
you lay in bed for what seems like hours, only to look at the bedside
table clock to find that it's only been like 10 minutes?
We've all been there, and know what's it like not to get enough shut-eye. But if this happens to you more than a few nights in a row, then you might want to think about switching your bedtime rituals to calm your mind. Below are a few suggestions:
We've all been there, and know what's it like not to get enough shut-eye. But if this happens to you more than a few nights in a row, then you might want to think about switching your bedtime rituals to calm your mind. Below are a few suggestions:
Social media clearing
Consider it the last time you'll be checking your email, your Facebook, your phone, your twitter, and anything else that people use to communicate with you. Once done, either turn these devices off or put them on silent. If you use an alarm to wake up in the morning, now is the time to set it.
Journal entries
It is basically checking your daily outcomes against what you had planned in the morning, and doing some quick analysis. It provides a closure to the productive aspects of your day.
Write down stray thoughts
Grab a pen and notebook and write down everything that's leftover in your mind. This is to help clear your racing thoughts and prepare your brain for sleep. You could also use a computer or tablet, but some find the physical pen and paper method much less distracting.
Eat something light
For some people, munching on something light (fruits, nuts, yogurt) help with energy levels in the morning.
Use the bathroom
Indulging in a hot (or cold) bath helps calm you down and puts you in the right frame of mind for relaxing and sleeping.
Visualization exercises
These visualization exercises can be done before or as you're going to sleep. This is involves resting your body and doing mental breakdowns of your business or life, your goals, your outcomes, picturing your best self, etc. You can even try picturing yourself falling asleep. Anywhere from 5-30 minutes is fine, depending on what you're comfortable with.
Light stretching
Again, this might vary with some folks, but light stretching before sleep can help trick your body into thinking that it's already relaxed and resting.
Read fiction
Way before computers became mainstream, kids would spend their time reading books under the covers. Its a great way to disconnect from all the thoughts, ideas, worries and responsibilities of the real world by escaping into a fictional one. A good 15-30 minutes should be fine since anything more could overstimulate your mind making it difficult to sleep.
Don't stop moving morning to night
The more you do during the day, the more energy you expend and the more you'll have a natural tendency to fall asleep at the end of the day. This is especially true if you can slot in some daily exercise into your routine.
Give yourself enough time to sleep
For most people, this is from 7-9 hours. Any less just damages your daytime productivity, regardless of what those night-owls say. If you're slightly hyperactive, then you'll probably need more sleep than other people.
Consider it the last time you'll be checking your email, your Facebook, your phone, your twitter, and anything else that people use to communicate with you. Once done, either turn these devices off or put them on silent. If you use an alarm to wake up in the morning, now is the time to set it.
Journal entries
It is basically checking your daily outcomes against what you had planned in the morning, and doing some quick analysis. It provides a closure to the productive aspects of your day.
Write down stray thoughts
Grab a pen and notebook and write down everything that's leftover in your mind. This is to help clear your racing thoughts and prepare your brain for sleep. You could also use a computer or tablet, but some find the physical pen and paper method much less distracting.
Eat something light
For some people, munching on something light (fruits, nuts, yogurt) help with energy levels in the morning.
Use the bathroom
Indulging in a hot (or cold) bath helps calm you down and puts you in the right frame of mind for relaxing and sleeping.
Visualization exercises
These visualization exercises can be done before or as you're going to sleep. This is involves resting your body and doing mental breakdowns of your business or life, your goals, your outcomes, picturing your best self, etc. You can even try picturing yourself falling asleep. Anywhere from 5-30 minutes is fine, depending on what you're comfortable with.
Light stretching
Again, this might vary with some folks, but light stretching before sleep can help trick your body into thinking that it's already relaxed and resting.
Read fiction
Way before computers became mainstream, kids would spend their time reading books under the covers. Its a great way to disconnect from all the thoughts, ideas, worries and responsibilities of the real world by escaping into a fictional one. A good 15-30 minutes should be fine since anything more could overstimulate your mind making it difficult to sleep.
Don't stop moving morning to night
The more you do during the day, the more energy you expend and the more you'll have a natural tendency to fall asleep at the end of the day. This is especially true if you can slot in some daily exercise into your routine.
Give yourself enough time to sleep
For most people, this is from 7-9 hours. Any less just damages your daytime productivity, regardless of what those night-owls say. If you're slightly hyperactive, then you'll probably need more sleep than other people.
