There were nights when it will be difficult for you to shutdown your brain and fall into a relaxing state. For instance, you are probably reviewing your actions or the events that transpired during the day and you might be imagining the things that could happen in the future.
Your active thinking even when trying to fall asleep is a sign of a mental health issue. You can be suffering from severe anxiety.
However, there are also instances that it can just happen with no reasons at all. Therefore, it is important that you know how to sleep fast at night without thinking too much.
Table of Contents
- Simple Yet Effective Tips on How to Sleep Fast at Night Without Thinking
Simple Yet Effective Tips on How to Sleep Fast at Night Without Thinking
There is no ‘one size fits all’ solution to get a better night sleep. What works for some may not be effective to another.
We decided to enumerate some of the best ways to help you fall asleep especially if there’s just too many things that are running into your mind lately. You might want to read them before you lay down to sleep.
Get an Ample Amount of Sunshine
Bathing on the rays of the sun during the morning will help you realign your circadian rhythm. This will make it easier for you to sleep at night. You will be shocked to know that ‘sun exposure’ has become an integral part of most professional athlete’s schedule. It is also an effective way to eliminate the effects of jet lag. If you are finding it hard to have a restful sleep at night, you should try getting an ample dose of natural light.
You Shouldn’t Try That Hard
Sleeping should not be a struggle; otherwise, it will become more difficult for you to sleep. You should also not try too hard to eliminate those running thoughts since it can lead to a more serious case of insomnia.
One of the best ways to get rid of these thoughts is to analyze and accept these thoughts. There are various mindfulness practices that one can use to embrace your struggles.
Using a Deep Breathing Method
Deep breathing is a form of meditative practice. It will distract your busy mind and will let you focus on your body.
This will be more effective if you paired it with counting. Breathe in and try to hold your breath for at least three counts. Then exhale slowly.
Pause for 5 seconds before inhaling once more. While you are focusing on your breathing, there are still times that your mind will wander off and that is absolutely fine.
Just be sure that you will immediately shift back your focus to this exercise.
Try to Write it Down
You should invest at least 20 minutes each day in getting the things out of your head and chest. Writing these thoughts on a blog or a paper will help you let go of the things that have been bothering you.
This is a treatment method that will allow you to realize that there is nothing serious that you need to worry about. By writing your thoughts, you will be able to have a better view of your concerns.
You will be aware which are hypothetical, and which are real. Finding solution for the real concerns will teach you of how to let them go.
Get Up Your Bed
If it has been 20 minutes since you lay down on your bed and your mind is still racing and you can’t find that relaxing sensation, you should get up your bed.
Be sure that you will not get up just to look at your phone or watch a TV. It is advisable to avoid looking at any screen of your devices.
Find a corner of your room that are dimly lit and get your notebook. Right the things that bothers you and add the words ‘All things can wait tomorrow’.
You can then return to your bed and instead of focusing on your thinking, concentrate on your breathing. Remind yourself that all your worries can wait up until tomorrow. Allow yourself to enter a state of relaxation.
Hide the Clock
If you are finding it hard to sleep since there are so many things that have been bothering you and you have been checking the time frequently, then you must hide your clock.
Looking at the time will just increase the stress that you are experiencing. Your stress will make it more challenging to relax your nervous system and fall asleep.
Keep Your Room Cool
According to the study, the temperature of your body is essential in regulating our circadian rhythm. When you fall asleep, your body temperature will slightly drop.
Experts believe that it is necessary to complete the process of sleeping. Some organizations recommend that your bedroom should have an average temperature of 63.5-degree Fahrenheit.
The secret to achieve that perfect sleeping condition is to keep your bedroom dark, comfortable, and cool.
By sleeping in the dark room, this will stimulate the production of melatonin that tells us that it is time for us to sleep. Melatonin also has the power to keep the body cool.
Warm Shower Before Sleeping
By taking a warm shower and stepping into an area that has a lower temperature, you will notice that your body temperature will drop suddenly.
The rapid reduction of the body temperature will slow down our body’s metabolic rate that is necessary when preparing to sleep.
So, you might add taking a shower to your daily bedtime routine especially if you are looking for ways to keep your mind relaxed.
Listen to Your Favorite Music
According to the study, the slow-rhythm music such as the classical sounds that have 60-80bpm will help induce sleep.
A 2008 study that was participated by students that are 19-28 years of age showed that there is a significant improvement in their sleeping pattern after listening to the classical music for at least 45 minutes.
Apart from that, this can also reduce the symptoms related to anxiety and depressions. Since thinking too much when sleeping is a sign of anxiety, listening to slow music can greatly help you.
This practice is advised by National Sleep Foundation in order to keep your body relaxed that may help you sleep.
Progressive relaxation is the process of tensing and then slowly relaxing the muscle. Begin with the muscles of your toes and gradually move upwards until you reach your neck or heads.
You should keep the muscles tensed for at least 5 second and relax them slowly for 30 seconds. By combining this method to the other techniques, we mentioned here, this will be more effective.
Acupressure is based on the concept of acupuncture that is derived from the traditional Eastern medical practice.
By adding pressure on the crucial points, you will be able tor regulate and restore the balance of your spirit, body, and mind. Here are some of the pressure points that you need to pay attention to.
The pressure points in your ears. Massage your ears for a few minutes.
When massaging your foot, imagine that it is separated into three sections. Starting from the end of the toes up to your heel. Find the 1/3 portion of the feet from the tips of the toes and press the sole.
Find the depression on your toes and apply pressure on it. Keep pressing until you experience that mild ache.
Apply pressure on the depression on your eyebrow. This should be found just about on top of the nose.
Practice Yoga and Meditation
You are thinking too much due to your high level of stress. In order to calm your busy mind and keep your body in a relaxed state, you should try practicing yoga and meditation.
There were numerous studies that supported the idea that yoga and meditation can improve our sleep. By practicing yoga, you will be able to realign your breathing pattern to your movements.
This has been proven to release that tension and stress that your body has accumulated.
Mediation, on the other hand, will boost the body’s capacity to produce melatonin. This is important to help our body enter a state where you can easily sleep.
Being active and having a routine of physical activity can deliver a range of benefits. This includes giving us healthy and relaxing sleep.
Exercise can improve the duration and the quality of a person sleep. This can also increase the level of serotonin in our brain and lower the stress hormone.
Nonetheless, your exercise should still be in moderation. You should also pay attention to the timing of your exercise. Improper timing and excessive exercise are related to poor quality of sleep.
Finally, you need to be comfortable. Your bedding and mattress can affect your sleep tremendously. You should also look at a quality pillow.
It can have a direct impact on your neck’s curve, comfort, and temperature. Based on the research, using an orthopedic pillow is better compared to memory foam or feather pillows.
Finding it hard to sleep can be very frustrating. The techniques here will teach you how to sleep fast at night without thinking.
Thank you for taking the time to read this article !