We often focus our attention on exercise and nutrition when it comes to optimising our health, but sleep is just as important. Very catching enough Z’s may not be your number one priority, you should be right up there. How can you expect your body to keep up with the mental and physical demands of your day-to-day life if you don't recharge it properly?
However, we know there's gonna be easier said than done. Even when we hop into bed early and try to get our recommended to 7 - 9 hours of sleep, our brain sometimes just doesn't let us. If your brain tends to race after lights out, here are some tips to quieten your mind for a better sleep:
#1 WRITE A TO-DO LIST
When all distractions from every day life are stripped away and we’re left to our own thoughts, this can leave us to dwell on our worries. Earlier in the evening, unload your thoughts onto paper and write a To Do list for the next day.
#2 NO SCREENS IN BED
Try and let go of your screens a couple of hours before you go to sleep and keep them out of the bedroom. Exposure to the blue light from your devices within two hours before bed can keep you from a good nights rest, so try relaxing away from technology.
#3 WIND DOWN IN THE EVENING
If you're working right down to your last moments of the day, your mind doesn't have a chance to unwind. Drop-down your remaining tasks in your To Do list and move on to some activities that help you wind down from the day. Try taking a warm bath, stretch, or reading a book to help you release any tension pent-up in your body and let go of any stressful thoughts.
#4 BREATHING EXERCISES
You might not be able to stop your brain from thinking, but you can distract it. Focus your attention on your breathing, visualising the air flowing throughout your body.
#5 GET OUT OF BED
If you're tossing and turning for 20 or 30 minutes, try getting up and doing something else until you actually feel tired. Nothing stimulating, just enough to wear you out.
Everybody is different, you will just need to find something that works for you. Your body will thank you in the long run!
