Can't Stop Overthinking? 5 Expert-Backed Rituals to "Turn Off" Your Mind at Night
These foolproof methods will help you lower the tension and finally improve your sleeping schedule.
In an attempt to stay productive and achieve all their goals as fast as possible, many people tend to keep their mind working 24/7, which eventually results in an impossibility to fall asleep at night. With time, the problem grows bigger as the lack of normal sleep affects both our physical appearance and thinking process, thus having a huge impact on our work routine.
Luckily, scientists have already come up with some tips on how to make this problem go away — you just have to follow some simple daily rituals.
Set Yourself Relaxing Evening Routine
Even though we don’t have much time in between work shifts, it’s still important to devote some time to something that makes you relax and forget about everything going on in the office.
Since our body gets used to things that repeat often, it’s recommended you set a specific routine that will have several activities done in a specific order. It can be a relaxing shower, 20 minutes spent with an interesting book, or listening to quiet music — just remember that these activities should be the same and follow each other in order.
Practice Breathing Before Going to Bed
When you’re stressed, your breathing becomes less deep and more frequent, which constantly gives your nervous system more tension.
Psychologists recommend you use a simple technique of an extended exhale: inhale for 4 seconds, then exhale for 6-8 seconds. Five or ten minutes of practice are enough to significant reduce the tension and make it easier to fall asleep.
Write Down Your Thoughts
If you go to bed thinking about all those things you have to do tomorrow or during this week, your mind keeps focusing on them even if you try to fall asleep, thus preventing you from actually sleeping.
To make those thoughts go away, just write them down and promise yourself you’ll get back to this list tomorrow morning. This will help you calm down a little bit and reduce the amount of intrusive thoughts that bother you.
Don’t Use Your Phone Much Before Going to Bed
The phone screen affects our mind and physical state in different ways, with its brightness and the content it shows keeping your attention long after you put the phone away.
To make things easier when you’re about to sleep, don’t use your phone at least 40 minutes before bedtime; instead, opt for something calming like reading or embroidery.
Get Up If You Can’t Fall Asleep
You might have already experienced this feeling of increased tension when you’ve already spent hours trying to fall asleep and still haven’t closed your eyes for a minute.
In cases like this, experts suggest you get up and some something else like reading or meditating — just don’t use your phone. Remember that you should go to bed only if you actually feel sleepy.
