These days, everywhere you turn there’s a new distraction vying for your attention. Whether it’s the television booming in the background, your phone ringing with a Facetime request, or your smartwatch vibrating with an Instagram notification, our minds seem to be stimulated 24/7. Then, when it comes time to hit the hay and drift into slumber, our minds simply won’t stop thinking.
This being the case, it’s more important than ever to learn how to turn your mind off before bedtime. To help you get started, we’ve outlined our favorite tips on how to relax before bed below.
One of the best ways to declutter your mind before bedtime is to meditate. Instead of scrolling through social media or watching television, simply set a timer and take a couple of minutes to sit and listen to your breath. If you find your mind wandering, don’t worry, that’s completely normal. Simply take note of any intrusive thoughts and return to focusing on your breath. You will be feeling more relaxed and ready to slumber in no time.
2. Eat Healthy Foods
Being mindful about what you eat can work wonders when it comes to improving your quality of sleep. After all, if you’re partaking in sweet treats that contain caffeine such as chocolate or soda, it’s going to negatively impact your ability to rest.
In contrast, there are helpful snack alternatives that promote healthy sleep patterns. For example, when you’re feeling hunger pangs in the evening, you may want to prepare yourself some food with Omega-3 fatty acids, such as salmon or tuna. These foods have a type of polyunsaturated fat that promotes brain health and can decrease feelings of stress.
Sometimes, whether you’re stressing about events past or deadlines yet to come, it can feel near-impossible to push that clutter aside and drift to sleep. In order to properly express and process your thoughts and emotions, journaling is a must. When you write your thoughts on paper, it helps your mind to let go and calm down as it prepares for a good night’s rest.
When you establish a proper relaxation routine before bed, your sleep quality is bound to improve. Furthermore, the better the quality of sleep you get, the better you’re going to feel throughout the day. To learn more about how to relax before bed, check out the infographic provided by Tommy John below.