If you go to bed at the same time each night, your body will begin to slow down naturally during the hour leading up to bed time. You will feel sleepy naturally, and your this will help clear your thoughts and prepare you for rest. [2] X Research source Strive to choose a bedtime and stick to it, even on weekends. Get up at the same time every day as well. Sleeping in too late on Saturdays and Sundays can make Sunday nights stressful and Monday mornings difficult. [3] X Research source It’s okay if your bedtime is a little flexible—if you’re tired early, go to sleep then. If you need a little longer to wind down, wait until you’re drowsy to lie down. https://www. wikihow. com/Clear-Your-Mind-Before-Bed
Try doing an activity every night before bed. Your body will learn to read this activity as a predecessor for sleep and begin shutting down for rest. You could do a crossword puzzle, read a short story, or have a light snack. [5] X Research source Most sleep experts advise against watching television, as the light from your TV is a stimulant. However, if watching television helps you relax before bed it may be okay to incorporate half an hour of TV time into your nightly schedule. Stick to shows that help you relax, like lighthearted sitcoms or cartoons, rather than drams or news shows that may induce anxiety. https://www. wikihow. com/Clear-Your-Mind-Before-Bed Get in the habit of getting completely ready for bed before you wind down. That way, you can go straight to sleep when you feel tired. [6] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.
One of the reasons exercise is great for sleep is that it’s a wonderful anxiety reducer. Twenty or thirty minutes of daily physical activity, even light aerobics like a brisk walk, can help curb anxiety and this could result in a clearer mind before sleep. [7] X Expert Source Michelle Shahbazyan, MS, MALife Coach Expert Interview. 18 March 2020. [8] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source You should always exercise a few hours before bedtime however, especially if your workout routine is vigorous. The adrenaline involved in heavy physical activity can be stimulating and might result in you having difficulties falling asleep. [9] X Research source
Try to focus on the positive before bed. Focus on positive, happy memories rather than anxiety-inducing thoughts. It’s helpful to have a running mental list of memories that make you feel safe and secure to revisit before bedtime. [10] X Research source Visualization can also help calm your mind. Picturing your bed as something warm and comforting, like a big basket or a cloud, can help soothe you into falling asleep. It might be helpful to brainstorm calming images before bed and then use them as you try to nod off. [11] X Research source If you’re religious, many people find praying an important mental routine before bedtime. Saying a prayer before slipping under the covers may be helpful. Even if you’re not a religious person, whispering positive thoughts or good wishes out loud can be helpful in preparing for sleep. [12] X Research source
Meditation techniques vary, but studies show regular meditation helps people better manage stress and anxiety. Training yourself to meditate nightly can help you learn how to turn your brain off after a long day. You can find meditation instructions online or through reading materials at your local library. [13] X Research source Deep breathing is a popular form of meditation. This is when you take deep, steady breaths, inhaling into your chest and stomach, and pay attention to each breath you take. By focusing on your body and its rhythm, you can direct attention away from worrisome thoughts that may be a distraction from sleep. [14] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source If trying to meditate makes you feel anxious, it’s okay to try something else instead. [15] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.
Try journaling your thoughts shortly before bed. Set aside 10 to 15 minutes to jot down anything that’s bothering you or anything that frustrated you throughout the day. [18] X Expert Source Michelle Shahbazyan, MS, MALife Coach Expert Interview. 18 March 2020. Purging your thoughts on paper before bed can keep them from interfering with you falling asleep at night. [19] X Research source It might also help to set aside 20 minutes shortly before bed to go over what’s been bothering you. Allow your mind 20 minutes to worry. Sometimes, getting your worries out of your system is more effective than trying to forcibly ignore them. [20] X Research source
Chamomile tea and passion flower teas are calming for some and may even contain elements to promote sleep. There are teas sold in supermarkets, such as SleepyTime Tea, that are designed to promote relaxation and sleep. [21] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Do not drink tea directly before bedtime, however, as too much liquid before bed can result in you waking up and needing to use the restroom multiple times. Such interruptions to a sleep cycle can make it harder to fall back asleep and reduce the quality of the sleep you do get. [22] X Research source
A hot bath can relax your muscles and it can also raise your body’s core temperature. This can help promote sleepiness. [23] X Research source You can try adding certain soaps that contain soothing scents to your bath. Relaxing smells like vanilla can help your mind settle for sleep. [24] X Research source
Androids and iPhones have a variety of apps that can generate white noise. White noise can help block out bothersome noises and help relax you for sleep. Most white noise apps offer a variety of sounds and a timer so you can set the white noise to turn off after a few hours as not to drain your phone’s battery. [25] X Research source There is an Android and iPhone application known as “Calm” that produces calming music and sounds of your preference. You can set the noises to play for a fixed number of minutes while you try to sleep. [26] X Research source As keeping a diary or journal is a great way to fall asleep, there is an Android app called memories. It allows you to save texts, photos, and videos from your day on your smart phone and write down your own observations. Using this app an hour before bed can help you take stock of your day and unwind. Getting any distracting thoughts out of your system before bed can be helpful. There is a similar app for iPhones known as Diaro. [27] X Research source You can also purchase guided meditation routines online and download them to your smart phone. Using them before bed can help you clear your mind. [28] X Research source
If you’ve had trouble sleeping for a long time, look for a therapist who specializes in CBTI, or cognitive behavioral therapy for insomnia. [29] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.
Cognitive behavioral therapy is very effective at treating sleep issues, and a good sleep specialist will have experience with this technique. CBT involves taking active, conscious steps to alter thought patterns and personal habits that are detrimental to your psychological well being. [30] X Research source hhttps://www. helpguide. org/articles/sleep/therapy-for-sleep-disorders. htm Many sleep disorders do not require medication and can be treated effectively in several sessions. You can find a sleep specialist in the same way you would find a therapist. Go through your insurance provider or your college or university. [31] X Research source
