If your nights are bombarded by thoughts or pondering that hinder you from sleeping, you’ll inevitably sport the zombie look the next day. In today’s article, we’ll give you a few tips for sleeping better.
Tips for clearing the mind and sleeping better
Nobody can deny that a creative mind is a special gift. However, too often, it can work against us and hinder us from getting a good night’s sleep. If ideas come to you at night in a whirlwind or by the floods, it might be time to change some habits.
In today’s article, we’ll explain how to clear up your mind in order to get recharging sleep and energy to do your best in everyday tasks.
1. Establish a routine
You should be strategic with the hours before going to bed. If you’re active until the last minute before sleeping, it’s easy to understand why your mind can’t calm down. So, we recommend that you avoid screens, physical activity, work or study an hour or two before heading to bed.
You should help both your body and brain relax and enter a “resting state”. A routine should signal to your brain that starting from a certain hour, it needs to slow down in order to sleep later.
You can read a little, do some yoga, meditate or take a hot shower. It’s also a good idea to remove your makeup and change into something comfortable during that time.
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2. Plan weekly activities
A good idea to clean out your mind before sleeping is by jotting down what you have to do the next day or during the week. When you write down the ideas that are “trapped” inside your head, your brain can calm down.
Another good habit is keeping a diary or agenda where you can write down everything that comes to your mind. Try to be as specific as possible when writing. Dedicate several minutes to writing down your thoughts. By doing so, you can “empty” your brain and it’ll know that it’s time to rest.
3. Get comfortable
If it’s too cold or hot, if your clothes are too tight, if the lights are turned on, if you can hear the faucet dripping or any other kind of disturbance, it’s easier for your mind to get distracted with thoughts and ideas.
You should condition your room so that as soon as your head touches your pillow, you can close your eyes and feel sleepy.
Imagine something that motivates you before sleeping. You might not believe that this will help you clear your mind, but it does as well as helping you dream of nice or positive things. You can imagine yourself walking on the countryside or on the beach, swimming in the sea or a river, admiring fall’s color changes, or even the butterflies during the spring.
What’s so helpful about visualizing?
It’s useful for keeping your imagination focused. By doing so, you can push all the other distracting or energizing thoughts to the side. Don’t forget that you should be imagining serene and pleasant things. Avoid anxiety and nerve-wrecking visualizations.
5. Exercise in the afternoon
You shouldn’t exercise after sunset because the body and mind aren’t able to calm down until several hours after a workout.
The best time to exercise is around 6:00 in the afternoon. By exercising at this time, you’ll have plenty of time to relax, take a shower, make and have dinner as well as to do other activities up until you go to sleep.
Thanks to the fact that exercising allows us to release endorphins and toxins, our brain will be clearer and we’ll be able to sleep better. In addition, our body can request a break in order to recuperate itself.
Want to know more? Read: Drink Your Way to Calm with These Stress-Reducing Drinks
6. Don’t check your email
Don’t use any kind of electronic device if you want to clear your mind and rest for at least an hour before bed. Bright screens can put your brain in a state of alert.
It might take some time for you to reverse this bad habit. If you’re used to watching television before going to bed, we recommend that you choose to watch a fun and light program. In other words, try to avoid action or horror movies, and worse, the news.
7. Breathe deeply
If you don’t usually meditate, a good way to start is by concentrating on your breathing. You might not believe it, but inhaling is an art form. This practice can calm you down and put an unsettled mind on “rest mode”.
- You can be seated (in the lotus position with your legs crossed) or laying down in your bed.
- Turn off all the lights you can and try make sure there aren’t any noises that could distract you.
- Close your eyes and breathe slowly through your nose.
- Count to 5, holding the air in your lungs and slowly exhale through your mouth.
- Repeat the exercise 3 or 4 times. You’ll see that you’ll start to feel more tranquil and you’ll be able to relax your mind for sleeping.
8. Have a tea
Herbal teals can be very helpful for when your brain refuses to let you rest. You can choose chamomile, valerian or linden teas to calm down.
Don’t forget that you should drink it an hour before going to bed. Skip the sugar, as it will have the opposite effect.