How To Clear Your Mind For A Better Sleep
Sleep is so important! Yes, I’ve said this many times before but I want to repeat it because it is so crucial that you give your body time to rest. Here is another reminder: sleep is essential for your health!
Sometimes, you can be kept awake at night because your mind is busy replaying conversations, activities and worries from the day. It is SO hard to fall asleep when it feels as though your mind is racing, especially when you’re not sure how to clear your mind and just fall asleep.
To help you clear your mind for a better sleep, give these tips a try.
How to clear your mind
If you want to slow down that feeling of ping-ponging thoughts, you need to spend a little bit of time clearing your mind.
Think of it like filing away paperwork before leaving your desk at the end of the day — compartmentalise anything you don’t need to worry about until tomorrow. I make a to-do list each night. It allows me to write down anything that I’m thinking about for tomorrow. When you write those thoughts down, it can make the tasks seem more manageable and help you stop thinking about everything you need to do.
I also like to have a cup of herbal tea an hour or so before bed because I find it really relaxing. Chamomile tea is one of the most popular bedtime teas because it can help to settle your tummy and relax you. While I have my tea, I often write my to-do list or read a magazine.
Follow your night-time routine
Or start a night-time routine if you don’t have one already!
Good sleep hygiene starts with a regular bedtime routine and if you want to clear your mind down for sleep, doing something methodical really helps! You’ll be focused on getting your clothes together, applying your skin care and getting into your pyjamas, instead of thinking of the stresses of the day.
Clear your mind of negative thoughts
Once you climb into bed, do you find your mind giving attention to negative thoughts? Then those negative thoughts can become a cycle that runs round and round, keeping you from a restful sleep. It makes it hard to relax!
First of all, I want to point out that we all have negative thoughts at some stage. Sometimes, these negative thoughts creep in when you’re trying to fall asleep and take over. This is known as rumination — when you turn the same thought over in your mind again and again.
A way to stop this is by consciously focusing on good memories and positive thoughts as a form of substitution. This can help distract you while you relax and fall asleep.
Each night, spend a few minutes before bed thinking about something good from that day. You might like to start a gratitude journal to remind yourself of everything you’re grateful for, or make a list of things you do well. This process helps you to re-focus on positive moments of each day, even if they feel small. Taking notice of what you’re good at can help to build up your self-confidence too — it’s a win-win!
Take a few deep breaths
You’ve definitely heard this advice before and that’s for a good reason! When you focus on your breathing, you distract your brain from ruminating. A different part of your brain is needed to count as you breathe in and out, forcing you to clear your mind and stopping those ruminating thoughts.
To do this, draw in a nice long deep breath while counting to five. Exhale by breathing out through your nose and counting to five. Pause for two seconds before repeating.
Clear your mind and sleep calmly
I hope you find these tips helpful, ladies! I know these seem like really simple ideas but they can make a big difference when it comes to slowing your mind down, clearing your thoughts and relaxing yourself before sleep.
Give these suggestions a try and see if you sleep easier.
Love, Kayla xx
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.