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How To Clear Your Mind To Sleep Better

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Write About Your Concerns At Bedtime

How To Clear Your Mind To Sleep Better

Some people find that, despite their earlier evening problem solving, they worry again at bedtime. Writing before you go to sleep may help you let these things go and fall asleep more readily. This strategy allows you to organize your thoughts about something that is on your mind, process it, and then let it go.

As before, set aside 20 to 30 minutes. Start by writing down thoughts, concerns, or simply things on your mind. Openly explore your deepest feelings about matters that bother you. Some people find it easier to write openly if they plan to shred their writing later. Do not censor yourself or tell yourself that your thoughts are too silly whatever you write about is okay. Once you have completely explored the topic, put your paper away. Do this whenever you find yourself worried before or in bed.

How Can I Get A Better Nights Sleep

Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.

Getting a good nights sleep may seem like an impossible goal when youre wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.

How To Clear Your Mind: 10 Strategies

byLachlan BrownApril 5, 2020, 5:47 am

Given the constant stream of negative news about the coronavirus pandemic, its easy to feel anxious and uncertain.

Anxiety is understandable since it has turned our lives upside down and threatens our sense of safety.

It can be difficult to let go of these thoughts and feelings.

But, we can also use anxiety to develop habits that protect our mental health.

So the next time you notice anxious thoughts racing through your mind, try one of these activities to clear your mind.

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Channel Your Inner Yogi

Many people say yoga helps them sleep better. Try âchildâs poseâ at bedtime. Kneel on the floor with your big toes together. Separate your knees the width of your hips, and sink your chest to your thighs. Let your forehead touch the ground. Have hip or knee issues? Try âcorpse poseâ instead. Lie on your back, legs apart and arms relaxed at your sides. Exhale and feel yourself sink into the ground. Stay in either pose for 3-5 minutes.

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What Problems Might I Have With Sleep

8 Ways To Clear Your Mind And Sleep Better

Everyone needs sleep, but many of us have problems with it. You might recognise some of the experiences listed below, or have other difficulties with sleep that aren’t mentioned here.

You might:

  • find it hard to fall asleep, stay asleep or wake up earlier than you’d like to
  • have problems that disturb your sleep, such as panic attacks, flashbacks, nightmares or psychosis
  • find it hard to wake up or get out of bed
  • often feel tired or sleepy this could be because you’re not sleeping enough, not getting good quality sleep or because of health problems
  • sleep a lot which could include sleeping at times when you want, or need, to be awake.

“When I get depressed, I sleep so much at its worst it was 18 hours a day, because it was the only way that I could stop thinking and stop my mind from saying awful things to me.”

If you’re having problems sleeping, you might:

  • be more likely to feel anxious, depressed or suicidal
  • be more likely to have psychotic episodes poor sleep can trigger mania, psychosis or paranoia, or make existing symptoms worse
  • feel lonely or isolated for example, if you don’t have the energy to see people or they don’t seem to understand
  • struggle to concentrate, or make plans and decisions
  • feel irritable or not have energy to do things
  • have problems with day to day life for example, at work or with family and friends
  • be more affected by other health problems, including mental health problems.

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Challenge Worries About Sleep

You may have already realized that thinking about being sleepless makes you anxious, which makes sleep more elusive. One way to interrupt this cycle is to challenge the idea that being sleepless is a disaster. When youre lying awake, do any of these thoughts occur?

This is horrible! I cant take it! I need to get to sleep now, or Im going to have a horrible day.

But what is so inherently bad about being awake? Imagine two people, Anne and Janet, each with a different reaction to being awake at 2 a.m. Anne thinks: Oh my God-its 2 a.m. If I dont fall asleep within the next 20 minutes, I am going to lose it. Janet thinks: Ugh, its 2 a.m.-I might as well go watch television rather than lie here awake. For whom are the next 20 minutes more likely to be pleasant-Anne or Janet? Who is under less pressure to sleep? Catastrophizing about sleeplessness makes you more upset in the moment and it keeps you awake longer.

Being awake in the middle of the night does not have to be unpleasant. A poor nights sleep does not guarantee feeling horrible the next day. There are times you will have a good nights sleep and feel groggy the next day, and times you will sleep horribly yet feel surprisingly well. Remind yourself that although being awake can feel unpleasant, you want to avoid adding to the unpleasantness by becoming anxious about it.

A Guided Meditation To Help You Sleep

I have found that this exercise helps, but Ive been forgetting one crucial part of my body: my face.

Focus on relaxing one’s eyes and face a common area overlooked when trying to relax, says Dr. Paul Coleman, a psychologist, motivational speaker and the author of Finding Peace When Your Heart Is In Pieces: A Step-by-Step Guide to the other side of Grief, Loss, and Pain. Imagine a simple relaxing scene to focus on. Keep going back to that image if your mind wanders.

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Tips For Trying Relaxation Exercises

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  • While these exercises can be helpful tools on their own, they may be more effective when combined with other improvements to your sleep hygiene, such as maintaining a consistent sleep schedule and cultivating daytime habits that promote sleep.
  • Just like learning any new skill, relaxation exercises take practice. Repetitive and ongoing use of relaxation exercises is usually more effective than one-time or short-term use.
  • While its tempting to look for the best and most effective relaxation techniques, whats most important is to find what works for you. That may take some experimenting, so if one exercise doesnt work, just try another.

While these exercises are safe for most people, others may benefit from talking to their doctors before trying these techniques. This is particularly important for those with epilepsy, psychiatric conditions, or a history of trauma.

Tell Yourself To Stay Awake

How to clear your mind to sleep better

Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.

For people especially those with insomnia trying to sleep can increase performance anxiety.

Research has found that people who practiced paradoxical intention fell asleep faster than those who didnt. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.

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How To Sleep Better When Stressed

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If stress has ever kept you tossing and turning at night, you’ll agree that stress and sleep problems seem to go together.

Stress activates the sympathetic nervous system , causing an increased heart rate and high blood pressure that keep you alert instead of letting you sleep. Even when you do manage to fall asleep, this sleep may be of poorer quality and you may wake up more frequently throughout the night. Since poor sleep can increase symptoms of stress , these sleepless nights can turn into a vicious cycle.

Proactively Reduce Stress During The Day

Sometimes our anxious thoughts are simply the remains of a stressful day.

By taking a positive approach to your day and doing as much as you can to eliminate stress, you can create a peaceful night.

Some of the best ways to deal with anxious thoughts at night are to reduce the stress you have to deal with during the day, says Benjamin Ritter, a coach and consultant specializing in personal and professional leadership development. You can avoid stressful people, be more open and honest about your feelings, and most importantly plan and strategize areas of your life. Reduce the number of decisions you have to make during the day and you’ll have more left over in your brain bank to deal with stress and anxiety at night.

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Identify The Root Of The Anxiety Out Loud And Fight It With Positivity

Once you’re in the grips of anxious thinking, you have to work at clearing your mind by venting the nervous thoughts and replacing them with positive ones.

First, decide what it is specifically that you are focused on that is causing you anxiety, says Dr. Cummins. Is it something that you have control over? Is it something in your future that has not yet occurred for you? If so, state the negative thoughts or anxious concerns out loud and then follow them up with alternative and positive thoughts or solutions for your problems.

You have to be able to soothe yourself out of the uncontrollable and irrational black or white thinking by combating it with alternative thinking or it is impossible to avoid, adds Cummins.

Listen To A Mind Relaxing Song

25 Proven Tips To Sleep Better At Night

The worst time to study is when you feel like your mind is playing a football match. Your thoughts are running all around, and you cant focus on any task. If this is your situation before you starting your studies, how can you concentrate on your studies? This is where you can use music therapy to clear your mind. Put your studies behind for few minutes and listen to a mind relaxing slow beat song. Close your eyes lightly and listen to the music. Focus on the song, and your thoughts will settle, and your mind will relax eventually.

Even when you get negative thoughts on studies or anything else, you can listen to songs to clear your mind of negative thoughts. Listening to mind relaxing slow beat songs helps to clear your mind before studying. So, before you get into your studies, spend few minutes listening to songs like that.

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How Could Mental Health Problems Affect My Sleep

If you live with a mental health problem, this could affect your sleep in lots of ways. For example:

  • Anxiety can cause racing or repetitive thoughts, and worries that keep you awake. You may also have panic attacks while you’re trying to sleep.
  • Depression and seasonal affective disorder can make you sleep more, including staying in bed for longer or sleeping more often. Depression can also cause insomnia.
  • If you’ve gone through trauma, this can cause flashbacks, nightmares or night terrors that disturb your sleep. You might feel unsafe or uncomfortable in bed or in the dark.
  • Paranoia and psychosis may make it difficult to sleep. You may hear voices, or see things you find frightening or disturbing.
  • Mania often causes feelings of energy and elation, so you might not feel tired or want to sleep. Racing thoughts can also keep you awake and cause insomnia.
  • Psychiatric medication can cause side effects including insomnia, disturbed sleep, nightmares and oversleeping. Stopping psychiatric drugs can also cause sleep problems.

Eat Some Organic Honey

Honey calms nerves, by the way. Kindly note that only pure and natural honey will do the trick in this scenario, so buy organic honey from a reputable grocery store. According to research, honey also contains tryptophan.

Overeating honey might cause nausea and tooth decay. Therefore, one spoonful a day is enough. In fact, you add it to your warm milk then take the solution before bedtime.

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Put Off Paying The Bills

Stressful subjects, like work or your finances, can make your thoughts churn. Take care of the bills and emails tomorrow. Also, turn off scary or action-filled movies and TV — even the news. Log out of social media, too. Whether you engage in, or just watch or read a heated back-and-forth, your mind revs up and makes it harder to relax.

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How Does Sleep Relate To Mental Health

A GTD Technique to Clear Your Mind and Sleep Better

There’s a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.

“Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That’s a horrible place to be.”

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Close Your Eyes For Few Seconds And Take A Deep Breath

After preparing a neat and clean study place, you can use these tips to clear your mind before studying. Try closing your eyes well and taking a deep breath for few minutes. Its just like a meditation. It helps to relax your mind and make up your mind to study. When you close your eyes, dont think about your previous stuff or what to do. Just focus on your breathing. Take a deep breath well and concentrate on breathing. Think about the breath. It goes up and down. Please close your eyes and think about it for few seconds. If you dont satisfy with few seconds, do it for few minutes. But always stay with the focus on breathing. This method is a meditation in Buddhism, and it can use to clear your mind before studying.

As you focus on your breathing here, you will learn how to focus better when studying. This method improves concentration and focus while studying. So, if you practice this meditation regularly, you can concentrate on your studies more than before.

How An Average Guy Became His Own Life Coach

Im an average guy.

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Bill Gates, Anthony Robbins, Andre Agassi, Oprah and countless other celebrities go on and on about how much life coaches have helped them achieve great things.

Good on them, you may be thinking. They can certainly afford one!

Well Ive recently discovered a way to receive all the benefits of professional life coaching without the expensive price tag.

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Prepare Your Body For Sleep

Our physical health and how we look after our body can have a big effect on our sleep. It can be easy to fall into unhealthy patterns of behaviour that can make your sleep worse, especially at times like these.

Having caffeine, alcohol, nicotine or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.

Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep, and make sure you follow the social distancing guidelines when exercising.

How To Clear Your Mind Before Studying

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We do lots of things in our day-to-day life. Some of them are studying tasks, and some of them are not related to studies. When we come to our studies, we should mind and get rid of those non-study-related thoughts. So, How to clear your mind before studying is what we will discuss in this article. Many college students, university students, and even school kids try to clear your mind before studying. Because it is so effective for the studies, when we learn with a clear mind, we can remember lessons more than ever. Thats why you should know how to clear your mind before studying. Here are my top recommended tips you can use to clear your mind of unwanted thoughts and focus better when studying.

This is what we we are going to talk.

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Lay Off The Booze An Hour Or Two Before Retiring

Its a common misconception that having a drink before bedtime helps you sleep. Though it can make falling asleep easier, alcohol will make it harder for you to stay comfortably asleep throughout the night. Youre much more likely to wake up one or more times during the night and have trouble getting back to sleep. And, of course, excessive drinking will cause you to suffer during the night and the morning after. Skip the alcohol and instead listen to a sleep podcast to clear your mind before bed.

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