Many of us find it hard to fall asleep at night. One of the main culprits being, our thoughts. If you're thinking about what emails you didn't send today or work the next day, chances are sleeping is going to be difficult. Some people can get into bed, clear their minds and be asleep in 10 minutes. Others toss and turn for hours because to clear your thoughts takes more thoughts, funnily enough. It just takes the right thoughts. Here are a few tips on how to clear your thoughts before bed.
Avoid blue light
You should be aiming to stop using blue light for up to an hour before you plan to sleep. Blue light devices include phones, tablets & televisions. Basically anything with a screen! Melatonin is the chemical that makes us feel sleepy. That blue light suppresses your pineal gland, and, in turn, the production of melatonin. Melatonin used to work wonders, then artificial lights started causing chaos on our modern day sleeping patterns. Now you know the science, it's best to avoid blue light as much as you can close to bedtime. This doesn't work for everyone - if you find watching TV sends you to sleep, keep it that way. That said, if you're struggling to sleep after your evening Netflix binge - maybe try tuning our earlier.
Save the menial stuff for bedtime
Our brains really like doing the boring stuff that requires little effort from them in the evening. If you save the tasks you probably do when you get home from work for the hour before bed, you'll be doing yourself a favour. Things like washing up, walking the dog & taking out the bins are great because they don't require a lot of thinking. Settling down for sleep is a process and expecting it to happen immediately only works for a handful of people. Doing little tasks that take little mental energy aid the settling down process & you'll be on your way to sleep soon after.
Repeat the same thing every night
Some people try to run through the same thoughts every night so their brain gets into a routine. This can be thinking of the day's events, what will happen tomorrow or even the same made up scenario. If you get into a habit of this, eventually you'll fall asleep around the same time every night. The counting sheep method is a great example of this, it's a repetitive thought and you know what's going to happen next. If you practice the counting sheep method every night, chances are you'll start falling asleep at the same number. As humans, we love a good routine. It takes a lot more mental energy to think up a new thought than to remember an old one. Of course, the less mental energy you can use around bedtime, the better.
If your thoughts become a real tangled mess at night it might be an idea to look into meditation. Meditation isn't necessarily clearing the mind, it's focusing on one thing. Our brains run riot all day, every day. The only way to fully control your thoughts is to focus all your mental energy on one thing at a time. This isn't an easy task throughout the day because so much is going on all the time but at bedtime, it's perfect. Focus on that holiday, focus on tomorrows goal and most of all, just focus. It can really be anything, some people find calming music a good way of meditating, others prefer yoga. Whatever you choose, focusing on one thing before bedtime will be a sure fire way to clear your mind for sleep.
Provided by www.mattressnextday.co.uk