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
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
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
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
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
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
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 MagnesiumΒ
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
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
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
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
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
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
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
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
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 dayβs to-do list.
16. Cuddle
Having another warm body in bed can also help your mind feel grounded and relaxed- whether itβs a human or furry friend. Or even a stuffed animal (studies show teddies arenβt just for kids). Snuggles release oxytocin, which makes us feel good about the world and helps us relax.
12 Ways to Ditch Constant Exhaustion and Finally Get Good a Good Nightβs Rest
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 Nightβs Rest
Is 6 Hours of Sleep Enough? Here’s What Your Body Does On Different Amounts of Sleep
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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ΠΠ°Ρ Π²ΡΠ±ΠΎΡ Π² ΠΏΠΎΠ»ΡΠ·Ρ ΠΠΈΠ·Π°ΡΠ΅ΠΊΠΈ Π³Π°ΡΠ°Π½ΡΠΈΡΡΠ΅Ρ ΠΎΠΏΠ΅ΡΠ°ΡΠΈΠ²Π½ΠΎΡΡΡ ΠΈ ΠΏΡΠΎΡΠ΅ΡΡΠΈΠΎΠ½Π°Π»ΠΈΠ·ΠΌ Π² ΠΏΠΎΠ΄Π³ΠΎΡΠΎΠ²ΠΊΠ΅ Π΄ΠΎΠΊΡΠΌΠ΅Π½ΡΠΎΠ².
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ΠΠ°ΠΊ ΠΏΡΠΎΠ΄Π»ΠΈΡΡ ΠΆΠΈΠ·Π½Ρ ΡΡΡΠΎΠΈΡΠ΅Π»ΡΠ½ΡΡ ΠΎΠ±ΡΠ΅ΠΊΡΠΎΠ².
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ΠΠ°ΡΠ° ΠΊΠΎΠΌΠ°Π½Π΄Π° ΠΎΠΏΡΡΠ½ΡΡ ΡΠΏΠ΅ΡΠΈΠ°Π»ΠΈΡΡΠΎΠ² Π½Π°Ρ ΠΎΠ΄ΠΈΡΡΡ Π² Π³ΠΎΡΠΎΠ²Π½ΠΎΡΡΠΈ ΠΏΡΠ΅Π΄Π»ΠΎΠΆΠΈΡΡ Π²Π°ΠΌ Π½ΠΎΠ²Π°ΡΠΎΡΡΠΊΠΈΠ΅ ΠΏΠΎΠ΄Ρ ΠΎΠ΄Ρ, ΠΊΠΎΡΠΎΡΡΠ΅ Π½Π΅ ΡΠΎΠ»ΡΠΊΠΎ ΠΎΠ±Π΅ΡΠΏΠ΅ΡΠΈΠ²Π°ΡΡ Π½Π°Π΄Π΅ΠΆΠ½ΡΡ ΠΏΡΠΎΡΠ΅ΠΊΡΠΈΡ ΠΎΡ ΠΌΠΎΡΠΎΠ·Π°, Π½ΠΎ ΠΈ ΠΏΠΎΠ΄Π°ΡΡΡ Π²Π°ΡΠ΅ΠΌΡ ΠΆΠΈΠ»ΡΡ ΠΈΠ·ΡΡΠΊΠ°Π½Π½ΡΠΉ Π²ΠΈΠ΄.
ΠΡ ΠΏΡΠ°ΠΊΡΠΈΠΊΡΠ΅ΠΌ Ρ Π½ΠΎΠ²ΡΠΌΠΈ ΠΊΠΎΠΌΠΏΠΎΠ½Π΅Π½ΡΠ°ΠΌΠΈ, Π·Π°Π²Π΅ΡΡΡ ΠΏΡΠΎΡΠ½ΡΠΉ ΡΡΠΎΠΊ ΡΠ»ΡΠΆΠ±Ρ ΡΠΊΡΠΏΠ»ΡΠ°ΡΠ°ΡΠΈΠΈ ΠΈ ΠΏΡΠ΅Π²ΠΎΡΡ ΠΎΠ΄Π½ΡΠ΅ ΡΠ΅Π·ΡΠ»ΡΡΠΈΡΡΡΡΠΈΠ΅ ΠΏΠΎΠΊΠ°Π·Π°ΡΠ΅Π»ΠΈ. ΠΠ·ΠΎΠ»ΠΈΡΠΎΠ²Π°Π½ΠΈΠ΅ ΠΎΠ±Π»ΠΈΡΠΎΠ²ΠΊΠΈ β ΡΡΠΎ Π½Π΅ ΡΠΎΠ»ΡΠΊΠΎ ΡΠΊΠΎΠ½ΠΎΠΌΠΈΡ ΡΠ΅ΠΏΠ»Π° Π½Π° ΠΎΠ±ΠΎΠ³ΡΠ΅Π²Π΅, Π½ΠΎ ΠΈ Π·Π°Π±ΠΎΡΠ»ΠΈΠ²ΠΎΡΡΡ ΠΎ ΡΠΊΠΎΠ»ΠΎΠ³ΠΈΡΠ΅ΡΠΊΠΎΠΉ ΠΎΠ±ΡΡΠ°Π½ΠΎΠ²ΠΊΠ΅. ΠΠ½Π΅ΡΠ³ΠΎΡΠ±Π΅ΡΠ΅Π³Π°ΡΡΠΈΠ΅ ΠΏΠΎΠ΄Ρ ΠΎΠ΄Ρ, ΠΊΠ°ΠΊΠΈΠ΅ ΠΌΡ ΠΏΡΠΎΠΈΠ·Π²ΠΎΠ΄ΠΈΠΌ, ΡΠΏΠΎΡΠΎΠ±ΡΡΠ²ΡΡΡ Π½Π΅ ΡΠΎΠ»ΡΠΊΠΎ Π»ΠΈΡΠ½ΠΎΠΌΡ, Π½ΠΎ ΠΈ ΡΠΎΡ ΡΠ°Π½Π΅Π½ΠΈΡ ΠΏΡΠΈΡΠΎΠ΄Π½ΡΡ Π±ΠΎΠ³Π°ΡΡΡΠ².
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