There are many people that experience difficulty falling asleep regularly if not on a nightly basis winding down seems impossible. Brains that just keep buzzing with little worries that seem much worse when there is nothing to distract us. The next day has us dragging ourselves the next day due to a lack of quality sleep, it’s a vicious cycle. While there is no magic off switch to quiet our minds before sleep there are ways to create the right association to encourage better sleep.
Here are some tips from the Krishnamurti Educational Centre of Canada.
1 – Sleep is Essential
Exercise and healthy eating are important for good health and good quality sleep is part of a healthy lifestyle as well. Too much packed into your day might mean sacrificing adequate sleep, which can result in anxiety along with preventing a person from performing fully and at their best.
2 – Keep a Regular Schedule
Staying on the same schedule that has you going to bed and getting up at the same time every day is key to good sleep. When you pay attention to your internal clock or circadian rhythm the result will be the ability to fall asleep easier.
3 – Create a Pre Sleep Routine
Having a pre sleep schedule helps separate the day from night time and our bodies really do like routine. Listening to music, stretching or relaxation exercises, a warm bath or reading are some ways to let your brain know it’s time for sleep.
4 – Jot Your Worries Down on Paper
Spend 10 or 15 minutes a day writing down the things that keep you from sleep at night along with steps you could take to deal with it rather than as you’re trying to fall asleep. Should a troubling thought come to you at bedtime you can then mentally set it aside knowing you’ve written down ways to deal with it. Avoid writing your list at bedtime to keep your mind clear of worries.
5 – Use Your Bed For Sleep And Intimacy
Send a clear message to your brain that associates your bed with sleep, even reading in the bedroom should not be done in bed. Watching TV, using your computer, doing paperwork
or texting all stimulate your brain rather than relaxing you before sleep. If you do watch TV
make it something more relaxing than the news.
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