How to Shut Down Your Mind for Better Sleep

Your day has finally come to an end and you can't wait to hop into bed to get some much needed sleep when you realize that your mind just won't shut down. You rehash the events of your day, worry about bills or try to solve problems from work. If you are one of the 54 percent of adults who have trouble falling to sleep try these tips to help you shut down your mind for better sleep.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• A comfortable sleeping environment
• Soft music
• A book
• Soft lighting

How to Shut Down Your Mind for Better Sleep

1. Create a comfortable sleeping environment. Include soft lighting, soft music, a comfortable temperature and comfortable pajamas.
2. Designate a winding down time. Begin a bedtime ritual at least one hour before you are ready to sleep. Take a warm bath, play some soft music or read.
3. Control what you eat and drink before bedtime. Stimulants will keep you awake and large fluid levels may cause you to awake to go to the bathroom. Choose low-fat, low-carb snacks.
4. Schedule a bedtime and a time to wake up and try to stay on that schedule every single day. That means no napping or sleeping in on the weekends.
5. Redirect your mind to a place that relaxes you. Visualize yourself in this peaceful and relaxing setting. Try to focus in on the sights, sounds and smells that you would experience in this setting.
6. Get out of the bed if you just can't fall asleep. Go into another room with soft lighting and read a not-so-compelling book.

Tips & Warnings

• Lower body temperatures promote sleep.
• Avoid extreme temperatures in sleeping quarters.
• Don't fall asleep in front of the TV. Television tends to stimulate the mind and can cause sleep disturbances later in the night.
• Avoid stimulates such as caffeine and cigarettes at least four hours before bedtime.