Many people struggle to fall asleep, often complaining that they can’t turn their brain off. Anxiety and stress are major causes of insomnia. This is why it is so essential to create a relaxing bedtime routine to help you fall asleep quickly.
Let Go Of Your Worries
When lying in bed, many people end up thinking about things rather than falling asleep. It can be difficult to ignore these worries, which is why it is essential to acknowledge them. Try to keep a journal solely for writing down any concerns and worries. This allows you to problem solve during the day, rather than fretting over things at night.
Take Time to Wind Down
Making the transition to sleep time can be difficult. Using the same activities to wind down before bed each night helps to signal your body that it is time for sleep. Try to start this routine about 30 to 60 minutes before you plan to go to bed. These activities should not include light. This is because one of the ways the body differentiates between night and day is by the amount of light. Activities like watching TV and using the computer will actually wake your brain up, rather than relaxing you. Good bedtime activities include reading a book, taking a warm bath, and listening to classical music.
Try Relaxation Exercises
If you still have trouble relaxing after trying the previous suggestions, relaxation exercises may be a good option. These can be especially helpful for individuals with anxiety. One of the best options is deep breathing. Try to take deep breathes that involve your abdomen as slowly as possible. You can visualize a peaceful place while doing this if you desire. Progressive muscle relaxation is another option for easing tension. For this exercise, contract and release each of your muscles, working from one end of the body to the other.
If you are looking for more options to help better your quality of life, you might wish to consider accredited online colleges.
Psych Central (2012)