When you are struggling to fall asleep at night, the vital moments of that journey are usually influenced by your brain’s ability to stop racing thoughts so you can sleep. Obviously, we all have stressful or challenging situations that keep gnawing at us, making it impossible to fall asleep.
While there is no magic button that can deactivate thoughts or relax the brain, your bedtime habits might create a set of right associations for the body and mind. For an easy and peaceful time getting to sleep, try these four ways to prevent overthinking and prepare for healthy sleep.
Create A Pre-Sleep Routine
Consistent sleep and wake schedule is essential as well as setting bedtime routine. This helps you to establish a clear association between daily activities and sleep and program the internal clock to calm your busy brain, instead of you trying to force yourself to sleep.
To separate your day from the nighttime, incorporate at least 30 minutes for reading, soaking in a warm bath, taking a few minutes to journal, or listening to calming music before heading to bed. Such a ritual around your bedtime works as a signal for your body that it’s time to slow down and relax.
Consider Using CBD Oil
CBD oil is a natural and safe alternative to traditional sleeping pills and medications. Intake of CBD products before bedtime helps to quiet your mind, relax the body, and prevent insomnia/hypersomnia for better night sleep.
Cannabidiol, or CBD, is known to interfere with the body’s endocannabinoid system involved in many vital processes such as sleep, pain, stress, inflammation, immune system, memory, temperature, and others. Support of this system helps to give a needed boost to continue functioning properly. Potential benefits of CBD oil include pain, stress, and anxiety reduction, improved immunity, concentration, and mood, and regulation of sleep quality, among other useful functions.
Turn Off All Electronics
While it might be tempting to scroll up Instagram feeds or watch Netflix in bed, one of the best ways to get restful sleep is by switching off all the electronics such as the television, computer, iPad, and smartphone. Artificial light exposure disturbs your body’s circadian rhythm and enhances alertness, which can have a negative impact on the quality of rest.
Try to refrain from texting on your cellphone, sending and answering emails on your computer. Instead, consider turning off your devices an hour before you are planning on going to bed to relax, let go off of the stressful thoughts, and concentrate on your sleep.
Practice Mindful Breathing & Meditation
Mindful meditation and breathing exercises are considered effective practices for clearing your mind and getting yourself some peace. This helps in reducing worry and bringing the focus back to the present to enjoy a good night’s rest. What’s more, you can resort to the benefits of these activities anytime during the day when you feel yourself becoming stressed out or anxious.
Simply sit in a comfortable position, close your eyes, and concentrate on slowing your exhalation, which will, in turn, slow your next inhalation. Control of your breath allows to lower heart rate and calm you down. As an addition, you can put a relaxing guided meditation or turn on a playlist with nature sounds, which will occupy the brain’s attention for a short period before it literally gets bored, allowing you to drift off to sleep.
Try Out Military Approach
This is the antidote to Mr Bean counting sheep on a screen on a calculator to combat insomnia. It is all about relaxing the body, mind over matter then switching off the mind. It was reported that the US military used this method to help their soldiers fall asleep in stressful environments. They do say it takes several weeks to perfect.
- Relax the muscles in your face, including tongue, jaw and the muscles around the eyes;
- Drop your shoulders as far down as they’ll go, followed by your upper and lower arm, one side at a time;
- Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down;
- You need to spend 10 seconds trying to clear your mind before thinking of a peaceful thought;
- You say “don’t think, don’t think, don’t think” to yourself over and over for about 10 seconds;
- Then you fall asleep instantly.
So be sympathetic to your problem. A sleepless night can be caused by many factors, from stress to food to modern technology. You haven’t instigated them, but you may be allowing them to take control of your well- being. Experiment with some of these ideas and talk to your doctor prior to introducing CBD to your body. Your focus is to relieve yourself from anxieties and adverse stimulants and ensure a relaxed evening followed by a good night kip. You will feel glorious the next day!