We’ve been there, you’re exhausted and so ready to climb into your soft & cozy bed for a good night’s sleep & then BAM! The second your head hits the pillow all of the thoughts come rushing in and you just can’t seem to get them to stop.
Don’t you worry… we got you!
Today we’re going to give you our top 3 tips for quieting your mind & catching those seemingly mystical Zzz’s that everyone seems to know about but you.
1. Grab A Notebook
Keeping a pen & paper on your nightstand can be extremely helpful when a million thoughts are swirling around inside your head. Grab your pen & paper & don’t think… just write. Write down everything that comes to mind. The key here is not to analyze or explore those thoughts. By getting them all out & doing a kind of “thought download”, you’ll be signalling to your brain that you’ll take care of these ideas later & you no longer need to remember them all because you’ve got them written down.
2. Try Some Deep Breathing Exercises
There are numerous types of deep breathing exercises so make sure to try a few and decide which one works best for you.
Nose Breathing -Take slow deep breaths through your nose, concentrating on each breath and how it feels as you breathe in and out. According to Dr.Michell Pick, this type of breathing promotes relaxation as it stimulates your parasympathetic nervous system.
Visualization -This is also called square breathing. You lie comfortably on your back and inhale deeply through your nose while visualizing drawing the top horizontal line of a square. Once you get to the corner of your square, stop and hold your breath for 3 seconds. Then exhale while visually drawing the right vertical line for the side of your square, stopping & holding your breath again at the corner. Continue until you have completed your square drawing. This method also helps you to focus on one thing allowing other thoughts and distractions to melt away,
Body Scanning -This is a common practice in meditation, where you lie on your back & close your eyes and then scan your body slowly from the top of your head to the tips of your toes while taking deep, rhythmic breaths. The purpose of this exercise is to bring awareness to each part of your body & relax it.
Mindful Breathing -As you lie on your back, place your hand on your stomach and feel the movement as you inhale and exhale. Focus on how your lungs and stomach feel as they expand and contract.
3. Switch Things Up
Your environment can have a big effect on your sleep. It can be extremely difficult to wind down and relax after a long day if your bedroom is messy and unorganized. Taking the time to tidy your bedroom and creating an optimal environment for sleep might just be what you need.
• Try investing in some blackout blinds to help block out any incoming light, especially on these long summer nights.
• Adjusting the temperature of your room can also make a big difference. Some people like to sleep warmer than others so figure out what works best for you.
• Changing your bedding can make a much bigger difference than you’d think, You’re probably not lying in bed thinking of how “meh” your bed sheets are, but investing in luxuriously soft, cooling & moisture-wicking bed sheets truly can can transform a “meh” sleep into an amazing sleep.
Hopefully these tips will help you to slow down those racing thoughts so that you can sleep better at night, but if you suspect insomnia, it’s always a good idea to speak with your doctor. Meeting with a therapist can also help you get to the root of the problem if you suspect a deeper issue than just “too much on your mind”.
What are your tips for quieting the storm of thoughts so you can sleep? Comment below and share them with us, we’d love to hear what’s working for you & learn some more tips for ourselves!