We all know how important sleep is for our well-being. Lack of sleep affects the mind, happiness, and weight and can cause all kind of side-symptoms.
People who suffer from insomnia are ready to do anything to get some sleep, I know that from my own experience. Years ago I suffered from insomnia and I know all about the horrors it can cause. In the end, when I took the responsibility of it, I used all these methods to create new evening routines and balance my distracted mind and create a new mindset about sleeping.
10 tips for better sleep
- Create healthy evening routines. Adults need routines as well. What are your evening routines? Is it serving your sleeping? Modify your routines, if needed and follow them even while you are traveling and on the weekends. Reserve enough time for your sleeping routines in the evenings.
- An hour before bedtime: no social media, internet, games - switch off all the gadgets. No work related reading either but something empowering and positive. TV doesn't belong in the bedroom: it makes your sleep worse and keeps your brain up and running all night. It doesn't remove the stressful thoughts but just distracts your mind other ways. What to do instead? Journal, read, just relax, draw, stretch, meditate or be present and have a conversation with your family.
- Set your alarm early in the evening. So that you don't need to think about it just before bedtime.
- Write your worry list & work through your thoughts about the day before getting into bed. Don't try to go to bed with stressful thoughts. Write down all the things and thoughts running in your mind - I mean everything including the negative feelings. It helps you to release anxiety that often sneaks in in the middle of the night and then keeps you awake. Remember, what you can't change or affect is not useful worry about. Don't carry the baggage you can't release.
- Keep your bedroom dark, quiet and cool. Dark blue is a great, calming color.
- Cut off caffeine already on the afternoon (tea, coffee, soda) - it affects to your body. Switch to decaf coffee and tea.
- Cut off alcohol: many believe that nightcap or couple of glasses of wine can make it feel easier to fall asleep, but you are more likely to wake up frequently. And you slowly create a need/addiction with alcohol. If you are ready to explore cut off alcohol for a couple of weeks and you will feel calmer, sleep better and feel more energized.
- Take deep breathes (meditate). Close your eyes and breathe. Or put your legs up on the wall and just breathe for 5 to 10 minutes. Very calming and tranquilizing, slowing down your system and stress levels.
- Avoid heavy exercise or heavy meals late in the evening.
- If you wake-up in the middle of the night, don't panic - it's fine. Get up, do something calming, reading or meditation and when you feel tired again, go back to bed.
These tips can help to calm down in the evening and release the stress and tension that often disturbs the mind and prevent sleeping. If you suffer from long-term insomnia or if you feel fearful about sleep already in the evening or need to use sleeping aid often or every night, it is good to take it seriously and work things out to avoid more serious issues and exhaustion.
You can learn to sleep again and find new ways to calm yourself down and sleep well again. There are different ways to ease the distracted mind and release insomnia - hypnotherapy is a fast and effective natural therapy method that can help you to learn to sleep again: Read my more here.
If you want to know more could it help for you contact me here.
What are your evening routines, what do you do in the evenings to make sure you sleep well?
Much love, Jenn