If you struggle with sleep because your busy brain just won’t turn off, we are here to help. An active mind can interfere with your natural ability to drift off to sleep. It’s important to learn how to set yourself up for success. We suggest the following:
- Go to Sleep at the Same Time
This means that you get into a routine that signals to your body it’s time to power down. Just like waking up at the same time, going to bed, and hitting lights out can create a habit that makes actually falling asleep easier.
- If Sleep Doesn’t Happen, Get Up
To continue training yourself to fall asleep quicker for better sleep, if you find yourself in bed with your brain buzzing nonstop with thoughts, get out of bed. Go take a warm shower, sit in a chair and read, and when you find your brain calmer, get back into bed to try and sleep.
- Limit Screen Time
Don’t watch movies in bed, scroll through social media, or answer work emails. These activities encourage the body to stay awake (not to mention expose your eyes to blue light). It’s best if you can limit your screen time to one hour before your bedtime.
- Relax Your Muscles
Letting go of muscle tension can actually ease the onslaught of stressful thoughts. Try walking yourself mentally from your toes to your neck by touching on every muscle group and taking a deep breath to release tension.
- Incorporating Massage
Making massage part of your routine can encourage the body and mind to learn how to be still. By releasing aches and pains and nourishing the mind/body connection, massage is an excellent tool that can help you get better sleep.