Struggling to turn your brain ‘off’ at night?
Do you lay in bed, unable to stop thinking about life, your day, the crazy driver who cut you off in traffic this morning, what you need to do tomorrow, and how you are going to do it?
We all know that sleep is an important part of being in shape and being your best self.
The problem is many people are unable to get good quality sleep.
In the many discussions on why sleep is important, that forgotten part is how to relax before bed, so you can fall asleep and enjoy deep, restful sleep.
Here are five strategies you can implement immediately with ease. I use a combination of these tips every night.
Deep Breathing/Meditation
These two practices help people fall asleep because of their ability to induce a greater parasympathetic state (calm, as opposed to the fight or flight sympathetic state).
Working at a desk for years? You are probably a ‘chest-breather’.
Excessive chest breathing has implications on your body, creating muscular and systemic dysfunctions which manifest themselves as headaches, neck pain, and upper back pain.
Proper breathing should be done with the diaphragm, so that when you breathe in (through your nose) the air should go all the way down to your belly.
Many meditation practices focus on the power of the breath, making the combination perfect for a pre-bed ritual. The benefits together will hep clear the mind of stressful thoughts and create a greater sense of calmness.
Try the Headspace Mobile App – A gym membership for the mind
A quick how-to:
- Lay in your bed with your hand on your stomach
- Breathe in deeply through your nose. You should feel your hand rise
- Hold your breath for a few seconds, then exhale slowly through the mouth
- Repeat
To enhance the meditative effect, you could play some nature sounds or ambiance music, whilst focusing intensely on the feel of your body and the breath.
You can also use the guided meditation app, such as Headspace, which uses deep breathing as its central focus.
Gratitude Journal
This is a great tip made popular by many famous people, including Oprah, Tony Robbins, Charles Poliquin, and many more.
Gratitude is very calming, preventing the mind from racing around thoughts all night.
All you need is a diary and a pen. Here are few examples:
‘I am grateful for my ability to provide for myself and my family’
‘I am grateful for my husband/wife/life partner for surprising me with dinner last night’
Be creative, mix it up, and most importantly, give it a fair chance. Stick with it for a month at least and see how it positively impacts not only your sleep, but your life as well.
Eliminate Electronics
Arguably the single greatest contributor to sleep problems, is the use of artificial lighting and electronics at bedtime.
Specifically, research suggests the blue light emitted (acts as artificial sunlight) is the source of the issue, as it disrupts the body’s natural sleep-wake cycles. Getting clue light (especially from the sun) in the daytime is important, but at night it tricks your brain into thinking it is still daytime. Consequently, it inhibits melatonin production, in turn negatively affecting your ability to fall asleep.
Most advice recommends you stop using all electronic devices 2 to 3 hours prior to bed. Realistically, this may not happen, especially if you have a habit of working late.
My advice is to cut all electronic devices at least 30-60 minutes before bed.
If you do find yourself working late on the computer, downloading F.lux can be useful. It works by automatically adjusting the color temperature of your screen and attempting to match the light of your screen to the natural light.
On your phone, activate ‘Night Mode’ or other similar features.
Read Fiction
The theory is that reading non-fiction stimulates the brain, which is the opposite effect we want at bedtime.
Immersing yourself in a great fiction works incredibly at reducing stress levels and relaxing the body.
Reading can put your brain into an almost meditative state, as the present state attention and concentration required creates a complete distraction from everyday stresses.
By reading before bed, it allows you to disengage with all the work you have done in the day, making for the perfect environment to help you fall asleep.
Go for a Walk
Exercise right before bed should be relaxing. An evening walk, weather permitting, is a perfect prescription.
Like reading, walking will help you switch off from the day and allows you to reflect inwards.
To really ‘lose yourself’, walk in a familiar space or route, so the directions are automatic.
Anywhere from 20 to 60 minutes works great, depending on your availability.
If you are like me, you will probably want to take a shower after your walk. Opt for a warm water shower over a hot shower before bed for better sleep quality.
The Takeaway
This may seem like a lot to get through, and completely unrealistic to implement. However, the key with these tips is to try them one at a time, slowly building up your sleep routine.
While it may seem like you need hours, an hour is about all you need at the most.
Give each strategy a go and let me know which ones you found most useful.
What are your thoughts on getting quality sleep? Drop me a comment below!