Getting to sleep at night can be an uphill battle. With so much going on in our lives, switching off before bedtime can be a challenge in itself. So what can you do? Read on for our top tips!
You may have heard of various breathing techniques used in Yoga
and other meditative practices. There’s a reason they’re used so much! Because they’re great for relaxing the mind, clearing thoughts from the day before and the day ahead and allowing your mind to focus on the here and now.As well as all that, they also help reduce the heart rate, making it much easier to relax and fall asleep.Try this simple process:
1. Breathe in through your nose counting for fours seconds
2. Hold your breath for six seconds (or as long as feels comfortable)
3. Slowly breathe out through your mouth for eight seconds
4. Repeat until you gently fall asleepAnd remember, practice makes perfect, so the more you do, the better you’ll get.
Enjoy a warm bath
Make time in the evening for a relaxing, warm bath or shower. This helps to optimize body temperature, relax the senses and sends a signal to the brain telling it ’s time to go to sleep.Sticking to the same time each night will work wonders and you’ll be fast asleep before you know it!
Put down the phone
As tempting as it is to check the phone the second before you switch off the light - don’t. Blue light is known
to have a dramatic effect on our ability to sleep.But as well as that, you run the risk of coming across something that will put your mind into overdrive. Something to worry about the next morning? Leave it till then.The chances are there’s very little you can do about it until the next day as it is. So if you can, leave the phone in another room!
Turn off the Tv
Similar to the phone theory, the same can be said of the TV. Watching scary movies, worrying news programmes or action-packed dramas can leave your mind in a frantic state right when it needs to be calm.Avoid having a TV in your room and make sure you switch off at least an hour before bed. Make some instead to read a book or try some meditation or relaxing stretches.
Make a list
If you’re a born worrier when it comes to working tasks, why not make a list an hour or two before bedtime. If you’re prone to thinking through tomorrow’s plans as you try to fall asleep, get it all out of your mind before you hit the bed.Make a list of all the things you need to do or achieve and get it off your mind. So there you have it! All you need to help switch off your mind and fall asleep like a baby!