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Have you ever had problems sleeping? Maybe because of an important meeting in the morning or you were just thinking too much as soon as the lights were turned off.
In the past, this was totally me. I used to analyze what happened during the day and imagine what might happen the day after. Let’s just say that I was thinking too much. My husband used to be annoyed when he got to bed and I asked him to pay this bill or call that company in the morning. “It’s not the moment to talk about choirs,” he used to say and he was right.
So I’ve tried a few tricks to help me relax before going to bed and sleep faster. Here is what worked for me.
I have to confess. I think – let’s be real – I KNOW, that I’m addicted to my phone.
Before, I would waste one hour on my phone every night. As soon as I got to bed I would check my social accounts one last time. But then I clicked here and there and usually ended up on YouTube watching stupid videos for about an hour.
It had to change.
I use it all the time! You can do a lot with this app including scheduling breaks so you can’t access any apps on your phone or see any notifications during a set time. Don’t worry if you really have to use an app you can always stop the break.
Now, my phone automatically stops me from wandering on social media every week night at 9:30 pm. The first couple of weeks, I set it up to 10 pm and when I got used to it I moved it to earlier.
If I didn’t convince you yet, watch the Quality Time trailer:
2. Drink Sleeping Tea
When I have a stressful day, I like to get a cup of sleeping tea before going to bed.
Sleeping tea is usually composed of chamomile or valerian. According to research, chamomile helps to calm your mind if you have anxiety while valerian is believed to be a mild sedative.
So if you had a stressful day, relax with a cup of tea before going to sleep. Here are a few of my favorites:
3. Keep a Journal
I talked about it in my earlier article: 5 reasons why you should start a diary.
Every night, I write down the highlights of my day. I focus on the positive. For example, I may write down everything that I accomplished and any pleasant surprises from the day. If something is bothering me, I first write about it to let it out and then focus on the happy moments of the day.
Reminding myself that I had a good day, helps to stop stressing about what will happen tomorrow and what I could have done better during the day.
You should try it! Here are a few journals to help you start:
If you’ve followed Hello Peaceful Mind, you already know that I am a bookaholic.
Here is the thing, I cannot sleep without reading.
Simply because reading helps to stop thinking. If you read fiction, you are transported into a different world. If you read non-fiction, your mind is not focused on your troubles anymore.
So read my friend, read anything you want, but read.
If you want some suggestions, check out our book reviews:
This is my last trick. If nothing else works, I do a body scan.
Here is how I do it:
- Lay on your back
- Close your eyes
- Breath slowly
- Focus on your breath
- Move your focus to the stop of your head, still breathing slowly
- Slowly move your focus down your body, stopping at every part: eye, nose, mouth … until you reach your feet
If you wander back in your troubles, it’s okay just stop thinking about it and refocus to where you were.
Here is a cool YouTube video if you prefer to have a guided meditation:
- Find Out When You Need To Sleep
- How To Create A Peaceful Bedroom In 11 Easy Steps
- New Habits That Will Make You Happier
- 11 Meditation Tips You Need To Know When You Start
- A Good Night’s Sleep by National Institutes of Health
Over To You
What are your tips and tricks for a better sleep? Share your suggestions in the comments!
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