Woman can't sleep because of her problems lying in her bed

16 Tricks to Turn Our Brains Off When It’s Time to Sleep

Are racing thoughts disrupting your peaceful sleep? Do you find yourself tossing and turning, unable to switch off your mind at night? You are not alone. Being constantly connected and hustling makes relaxing at the end of a long day hard.

Many people struggle with falling asleep due to an overactive brain and/or stress. Fortunately, several tricks can help calm the mind and prepare it for a good night’s rest.

Here are 16 helpful tips to turn off our brains when it’s time to sleep.

1. Podcast or Audiobooks

Overhead view of young smiling woman listening music in headphones in bed
Photo Credit: Deposit Photos.

Listening to podcasts and audiobooks designed to help you fall asleep can quiet your racing mind effortlessly. They often use soothing voices, calming music, and guided meditations to relax your brain and prepare you for sleep.

These give the mind something to focus on while also providing a sense of comfort and relaxation.

2. Trick Your Mind

sleeping woman happy well rested bed
Photo Credit: Deposit Photos.

Have you ever spiraled into overthinking about ovethinking? It’s time for some acceptance and positive thinking. Instead of trying to force your thoughts away, acknowledge them and then try to let them go or recite a mantra like “I am at peace” to redirect your mind towards relaxation.

Remind yourself that it’s okay if you don’t fall asleep right away, and focus on relaxing your body instead.

3. Create Stories

Top view of happy blonde woman sleeping in bedroom
Photo Credit: Deposit Photos.

Channel your thoughts into dream weaving. Instead of listening to a podcast or audiobook, you can also get lost in your own made-up stories. This can help distract the mind from racing thoughts and allow it to focus on something more relaxing and creative.

Are you not great at making up stories? Instead, do a deep dive into a favorite memory. It’s like retelling an old favorite story.

4. Mindful Meditation

woman meditating calm breathing
Photo Credit: Shutterstock.com.

Mindful meditation is another technique that helps calm the mind and release tension in the body. It involves focusing on being present in the moment and acknowledging any thoughts or sensations without judgment.

This can help quiet racing thoughts and allow for a more peaceful state of mind before sleep. Often people with busy minds think meditation will be impossible, but it doesn’t always have to equate to a “quiet” mind. Rather, it’s about acknowledging and accepting thoughts rather than trying to silence them.

5. Embrace Rhythms

Smiling girl in sleeping eye mask lying in bed
Photo Credit: Deposit Photos.

We tend to underestimate the power of routine. Our bodies thrive on predictability and consistent rhythms. By setting a sleep schedule and creating a bedtime routine, our mind and body learn to prepare for sleep at the same time every night.

This can help quiet racing thoughts as we train our minds to associate these activities with relaxation and sleep. To maintain consistency, it’s important to stick to this routine even on weekends or days off.

6. Read a Book in Bed With a Red LED Light

woman with a cat on her bed reading happy coffee snuggles
Photo Credit: Deposit Photos.

All the extra blue light and backlighting from electronic screens can keep your brain on high alert and make it difficult to fall asleep. Instead, try reading a book in bed with a red LED light, which has less of an impact on the brain’s production of melatonin (the hormone that helps you sleep).

This can also help quiet racing thoughts as you focus on the words in front of you rather than scrolling through stimulating social drama.

7. Take Magnesium 

woman with vitamins pill bottle happy
Photo Credit: Deposit Photos.

Magnesium is known as a relaxation mineral and can help quiet racing thoughts. It helps regulate the neurotransmitters that send signals to the brain and body, promoting calmness and relaxation. You can take magnesium supplements or incorporate it into your diet through foods like leafy greens, nuts, seeds, and whole grains.

Remember to consult with a doctor before adding any supplements to your routine.

8. List Your Way to a Peaceful Mind

Lovely cheerful woman sitting at the kitchen table writing notes in her diary
Photo Credit: Deposit Photos.

It’s the power of writing things down and making lists. Writing down our thoughts and worries can help declutter the mind, making it easier to fall asleep. You can also make a list of things you’re grateful for or plan out the next day’s tasks. This helps give closure to the day and allows your mind to relax and let go of any racing thoughts.

9. Relax Your Body From Head to Toe

happy woman sleeping bed eye mask
Photo Credit: Deposit Photos.

Follow this simple relaxation technique called progressive relaxation. It’s a great way to fully relax the body and let go of tension we may not even realize we’re holding.

Start by clenching your toes and then relaxing them. Move up to your feet, legs, abdomen, chest, arms, hands, and finally your face. Tense each muscle group for a few seconds and then release the tension while taking deep breaths. This can help relax the body and mind before sleep.

10. Stop Moving

tired mom woman sleeping on the couch with a robe and rollers baby girl
Photo credit: Shutterstock.com.

It’s no secret that exercise is important for overall health and well-being. However, it’s best to avoid strenuous physical activity right before bed. The energy and adrenaline from exercising can make it difficult to fall asleep.

Instead, try gentle stretching or yoga poses to help relax the body and prepare it for sleep. This can also be a great way to wind down. Then, when you finally crawl into bed, your body will be in a state of relaxation, making it easier to drift off into a peaceful slumber.

11. Count Backward

Photo of pretty brunette woman in basic t-shirt smiling while lying on bed after sleep
Photo Credit: Deposit Photos.

Give the mind something to focus on other than racing thoughts by counting backward from 100. This simple technique can help calm the mind and promote relaxation. By giving your brain a task, it can redirect its energy and make it easier to fall asleep.

You can also try counting your breaths or repeating a simple phrase or mantra to help clear the mind and promote relaxation.

12. Light a Match

Beautiful asian girl sleeps in her bed with white sheets
Photo Credit: Deposit Photos.

Similar to counting, visualization techniques can help keep the mind focused and calm. One technique is to picture a match being lit, and with each exhale, imagine blowing out the flame until it completely disappears.

You can also try visualizing yourself in a peaceful place or engaging your senses by imagining calming scents or sounds. These visualization techniques can help relax the mind and promote better sleep.

13. Keep Your Room a Sacred Space

Young beautiful woman relaxing in her pink bed room
Photo Credit: Deposit Photos.

To keep your body and mind from associating anything other than sleep (and maybe intimacy) with your bedroom, keep other activities out. Read, watch TV, exercise, etc. in a different space. When you lie down in your bedroom, you’ll be training your body to prepare for sleep and sleep only.

14. Get Up

woman waking up rested happy after sleep stretching
Photo credit: Shutterstock.com.

If you just can’t get settled in, the best thing you can do is get up and reset and try again after trying some of the other tips. Read a book, listen to music or even try some gentle stretching.

Getting up and moving can help release any tension in the body and mind, making it easier to fall asleep when you get back into bed. Plus, it keeps your body from developing a negative association with your bed and bedroom.

15. Set Up a Sanctuary

Morning of young woman in bedroom
Photo Credit: Deposit Photos.

When you get to your bed, there should be absolutely no distractions (noise, uncomfortable temperatures, light, etc.). Black-out curtains, a thermostat or fan, and white noise can all help keep your mind from bouncing onto your next day’s to-do list.

16. Cuddle

happy couple in love snuggle
Photo Credit: Deposit Photos.

Having another warm body in bed can also help your mind feel grounded and relaxed- whether it’s a human or furry friend. Or even a stuffed animal (studies show teddies aren’t just for kids). Snuggles release oxytocin, which makes us feel good about the world and helps us relax.

Source

12 Ways to Ditch Constant Exhaustion and Finally Get Good a Good Night’s Rest

Tired man using laptop
Photo Credit: Deposit Photos.

Across the world, a pervasive problem of sleep deprivation has firmly taken root. Our nights are often devoured by ceaseless tasks and distractions, causing us to rest our heads on our pillows at ungodly hours or, at times, not at all. Even when we do eventually find ourselves in bed, despite overwhelming exhaustion, sleep can remain elusive, ensnaring us in the cycle of feeling “tired and wired.” This battle is an experience universally acknowledged.

12 Ways to Ditch Constant Exhaustion and Finally Get Good a Good Night’s Rest

Is 6 Hours of Sleep Enough? Here’s What Your Body Does On Different Amounts of Sleep 

Tired businesswoman with laptop
Photo Credit: Deposit Photos.

Sleep is a captivating voyage that holds the key to a healthier and more joyful version of yourself. However, how much sleep a person needs differs from one person to another. However, many people ask, is six hours of sleep enough to sustain us throughout the day? To decipher this question, let’s delve into the effects on our bodies when we undergo different durations of rest.

Is 6 Hours of Sleep Enough? Here’s What Your Body Does On Different Amounts of Sleep

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