We’ve all been there. You’ve had a long day. Your head is on the pillow. You’re utterly exhausted, but unable to stop the daunting tasks of tomorrow from invading your mind. Not only can this lead to fatigue the following day, but also to stress, irritability, and decreased productivity. The good news? There are simple ways to help calm your mind before bed so you can avoid staring at the ceiling until the wee hours of the morning. Here’s how:
Write Away Your Worries
Set aside 10 minutes at the end of your workday to make a to-do list for tomorrow. Be sure to prioritize it in order of importance. Seeing your tasks written down can make tomorrow’s workload seem more manageable, which can in turn help quell your worries.
Incorporate L-Theanine
It might be found in green tea, but this ingredient actually helps promote relaxation before bedtime. We like to think of it as tuning your brain to a "sleep adjacent" state so it's ready to fall asleep. We use L-Theanine in Som Sleep to induce this transition, facilitating the natural, healthy process of going to sleep.
Practice Mindful Meditation
Close your eyes and focus on your breath in the present moment. Breathe in through your nose for 4-6 seconds, filling your belly first and then your chest. Hold for 3-5 seconds, then exhale slowly for another 4-6 seconds. Then, repeat. It's okay if your mind wanders - just return your focus to your breathing to help clear your mind. Need a bit more structure? Try an app like Headspace for guidance.
Try Progressive Muscle Relaxation
Tense one muscle group for about five seconds at a time, then release the tension and let your body relax. Repeat the process for each part of your body. If progressive muscle relaxation isn’t your thing, spend 10 minutes before bed stretching to help relieve tension in your body. Stick to the basics - no power poses. Relaxing your body can also help calm your mind.
Turn on the Tunes
You can purchase a white noise machine to provide background noise while you sleep or go the less costly route of music. Classical music is a popular option, as its consistent rhythm and tranquil melodies can help you unwind before bedtime.
We know how frustrating it can be to lie awake at night waiting for sleep to come. Thankfully, these simple tips can help soothe you into a good night’s sleep so you wake up energized and ready to take on the day.