When it comes to falling asleep, calming your mind is crucial. Expert-backed methods to quiet your thoughts include paradoxical intention, in which you try not to sleep, treating your mornings as preparation for bedtime, allowing time to worry earlier in the day, thinking about nature to induce relaxation, focusing on your breath, and mentally exhausting your mind. Trying too hard to sleep can actually impede the process, as the worry and anxiety about falling asleep can keep people awake. By practicing paradoxical intention, you may unintentionally drift off to sleep.
Morning routines are vital to setting your body’s internal clock, making it easier to fall asleep at night. Exposure to daylight upon waking can help cue the body for both wake time and sleep onset. Allowing time for worries earlier in the day, such as writing concerns in a journal, can decrease bedtime worry. Thinking about nature can help induce relaxation, as nature’s elements are known to reduce stress and promote calm. Focusing on the sound of your breath through deep, slow belly breathing can help take the mind off other concerns and bring about relaxation.
While exercise is beneficial for sleep overall, working out in the evening may not necessarily exhaust the mind. Engaging in mentally stimulating activities such as reading a book or doing puzzles can help tire out the mind and prepare it for sleep. Regular exercise is essential for improving sleep quality, but exercising solely to fall asleep may not be as effective. Instead, focusing on mentally engaging activities throughout the day can help differentiate daytime from nighttime, leading to better sleep patterns. By incorporating these expert-backed methods, you can prepare your mind and body for a restful night’s sleep.
