We live in a world where we are constantly bombarded with noise and stimulation.
Whether it’s the constant beeps of your alarm clock, or the TV blaring next door, there is no escape from the never-ending onslaught of stimuli.
This bombardment can have a detrimental effect on our sleep cycles as well as our overall health.
It takes dedication and discipline to cut out all distractions, but doing so will help you improve your mental and physical health immensely.
The following blog post will cover some simple tips on how to gradually quiet your mind for sleep without needing medication.
Life is busy
We’re all very busy these days, and not being able to sleep is a common problem. I’m here to tell you that there are plenty of ways to help you sleep better every night…
Sleep is vital to our health and well-being.
The Sleep Foundation says that: “Restful sleep helps maintain physical health, emotional health, mental health, cognitive function, alertness and performance.”
So it goes without saying that the more we can do to improve our sleep quality the better.
Breathe deeply for good sleep
Try a simple breathing meditation to feel better. Breathe in through your nose and then exhale deeply from the diaphragm (your stomach).
Then hold your next breath for a short time and release it slowly. Repeat this exercise as many times as you can before going to sleep.
As you get used to this technique, try deeper breathing with slower exhalation and longer pauses between the breaths.
This exercise will benefit you no matter what else you do; it does not require mantras or elaborate rituals like some Eastern methods of relaxation.
Remember that when you are discovering how to quiet your mind for sleep remember that your ultimate goal should be to sleep better naturally.
Even a few nights of good sleep will give you plenty of energy for the entire next day so you can operate at peak performance.
Use earplugs at night if noise disturbs your sleep
If external sounds are disturbing your ability to sleep there are several things that can be done about it.
Earplugs are great for noise reduction.
They come in a range of colors and sizes so you can find the ones that work best for you. Just put them in your ears before you turn off the lights at night.
Other solutions include white noise generators, fans and running water (for white noise) all of which can help your mind to unwind so that you can have good, restful sleep.
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Don’t watch your alarm clock
Avoid looking at your alarm clock while trying to fall asleep.
Move the alarm or whatever device you use so that it is out of view.
You will find it easier to relax and won’t be distracted by watching the clock.
Read a relaxing book or magazine before bed
If you have trouble quieting your mind before bed, give yourself a quick distraction by reading.
Choose an easy read that is not demanding and doesn’t require much thinking about.
This will help to quiet your mind for sleep.
Drink herbal tea
Herbal teas are a great way to provide a gentle sedative effect while improving your health at the same time.
They do not contain caffeine so they won’t keep you awake.
Choose from relaxing varieties like chamomile, mint, or lavender.
Take a relaxing bath before bed
A warm bath can do wonders for your mind, body and soul. Add some herbal salts to the water if you like.
The whirlpool or Jacuzzi jets are less desirable because they stimulate the nervous system in ways that will eventually make it harder to quiet your mind for sleep.
The most important thing is simply taking time to relax and to unwind which will help you to sleep.
Dress Down for Bedtime
If you want to know how to quiet your mind before going to sleep make sure you give yourself plenty of time to unwind after work.
When we’re busy during the day we often don’t realize how stressful things have been.
You’ll be more relaxed if you take your time to break down the day and enjoy some quiet thoughts before going to bed.
Relaxed muscles are healthier, so choose loose fitting clothing that is comfortable for sitting or lying down in while you unwind.
Do some exercise
A great way to quiet your mind is to do some form of exercise.
This could be walking, running, a visit to the gym or something else that helps your mind to detach from the pressures of the day.
The after effects of even just 30 minutes of exercise can be sufficient to encourage your mind and body to relax in readiness for sleep.
Avoid alcohol, nicotine and caffeine before bedtime
Your goal is to create better sleeping habits that allow you to fall asleep naturally when you go to bed at night.
You’ll have a much harder time falling asleep if you drink alcohol or smoke cigarettes just before bedtime.
And of course, avoid caffeinated drinks including sodas, tea, coffee, etc.
These tend to keep the mind active instead of quieting it down.
Go to bed earlier than usual on weekends or holidays
People who lead busy lives often sleep poorly at times when they don’t have as much stress.
This is because their body is not fully rested even though they may be sleeping 8 or more hours per night.
Try setting up a slow weekend routine that allows plenty of time for rest and relaxation rather than running around doing the shopping and other chores.
Try meditation to quieten your mind for sleep
Find a quiet, dark place to rest. You can sit or lay down depending on what feels the most comfortable. Lying down is preferable at bedtime.
Inhale and exhale deeply. Focus on your breathing. Close your eyes while you do this, if possible.
When thoughts pop in, let them go and refocus on your breathing.
Final Words
There are lots of ways you can quiet your mind for sleep.
The more familiar and comfortable these methods become, the easier it will be to find that calm place in your brain at bedtime or during a break from work.
Try a few of the techniques we’ve described here and see what works for you.
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