When it comes to falling asleep, calming your mind is the most effective thing you can do. Expert-backed ways to quiet your thoughts and prepare for sleep include paradoxical intention, focusing on your mornings, allowing yourself to worry earlier in the day, thinking about nature, focusing on your breath, and exhausting your mind rather than your body. Paradoxical intention involves trying not to sleep, which can actually help you doze off eventually. Starting your day at the same time each day and exposing yourself to light can help set your internal clock for better sleep. Allowing yourself time to worry earlier in the day can decrease worry at bedtime, and focusing on nature can induce relaxation. Slow, deep breathing and mental activities to tire the mind can also help prepare for sleep.
Trying not to sleep can actually help you doze off eventually, according to sleep psychologist Deirdre Conroy. Additionally, starting your day at the same time each day and exposing yourself to light can help set your internal clock for better sleep. Allowing time to worry earlier in the day can decrease stress at bedtime, and thinking about nature can induce relaxation. Slow, deep belly breathing can increase relaxation and focusing on mental activities can tire the mind for better sleep.
Taking the focus away from the environment and placing it on your breath can help settle the mind and bring calmness, according to sleep medicine physician Jeffrey Durmer. Regular exercise improves sleep, but it may not necessarily exhaust the mind for sleep. Instead of working out, engaging in mentally stimulating activities such as reading a book or doing puzzles can help tire out the mind for better sleep. Nature sounds and darkness can also help induce sleep, as they are natural ingredients to reduce stress and promote relaxation.
Cathy Goldstein, a sleep neurologist, emphasizes the importance of setting a regular wake time and exposing yourself to light in the morning to cue your body for sleep onset at bedtime. Carving out time to worry earlier in the day can help decrease anxiety at bedtime and lead to better sleep. Thinking about the last time you were in nature or engaging in activities that mentally engage you can also help prepare for sleep. Taking the focus away from worries and concerns and placing it on the breath can help calm the mind and bring you to the present moment for better sleep.
In conclusion, calming the mind and preparing the body for sleep is essential for falling asleep effectively. Strategies such as paradoxical intention, focusing on mornings, allowing time to worry earlier in the day, thinking about nature, focusing on the breath, and tiring out the mind can all help facilitate better sleep. Prioritizing mental activities and relaxation techniques can be more effective than physical exercise in preparing for sleep. By implementing these expert-backed strategies, individuals can increase their chances of falling asleep quickly and improving their overall sleep quality.
