Tip 1. Meditate for 10 Minutes
Meditation before bedtime can be a practice that helps to calm the mind and reduce stress. It has been proven to be beneficial for mental health, physical health, and emotional well-being.
Meditation may seem intimidating at first, but it is a wonderful way to slow down, focus on our breathing and find peace in the present moment. Even starting off with short 5-10 minute meditations in the evening before bed can give you a good reset and a sense of calm before sleeping.
Tip 2. Write Down Your Day’s Worries
It’s easy to forget about your worries when you’re in the middle of a hectic day. But, if you take a few minutes before bedtime to write down what’s on your mind, you’ll be able to clear your head and make more rational decisions.
Journaling is a great way for us to check in with how we’re feeling at the end of the day. You might use your pre-bed journaling to reflect on your current emotions, write out your intentions or goals for tomorrow, or list three things you’re grateful for. This practice can have a huge impact on our mood, motivation, and mindset and give us some peace of mind while we sleep.
Tip 3. Turn The Lights Down Low
Lights are the most important factor in our sleep cycle. It can be hard to sleep when it’s light out. Here are some tips for turning the lights down low at night:
- Try to keep your room as dark as possible by using curtains or blinds, and turn off any lights that aren’t necessary.
- Avoid watching TV, playing video games, or using your phone in bed because these activities will stimulate your brain and make it harder to fall asleep.
- Keep your bedroom cool by using a fan or air conditioner in the summertime, and make sure you have enough blankets in the winter months.
- Be mindful of what you eat before bedtime because spicy foods, caffeine, alcohol, and sugar can all disrupt sleep patterns.
Tip 4. Listen To Some Music
Music has been shown to help you fall asleep faster! Depending on the type of music you are listening to, slow-paced songs can help slow your heart rate and help you sleep better.
It’s advised to start your listening experience at least 45 minutes before bedtime. You want some calming music with a beat rate of 60 bpm. Sleeping with headphones is not recommended, however, as they may damage your ears during the night. You could get a pillow that is equipped with speakers inside, or simply place your phone by your bed.
Tip 5. Read A Few Chapters of a Book
Reading a book before bed is a great way to wind down and relax. It also provides a valuable opportunity for self-reflection and personal growth.
While it can be tempting to want to binge-watch our current favorite show after a long day, screen-time two hours before bed can leave us feeling more restless. The blue light emitted from our devices can disrupt our sleep. For a more mindful activity before bed, try swapping your screen for a book. Reading is a great mindful activity to incorporate into a nightly routine.
Conclusion: Keeping Your Mind On A Positive Note Before Bed
The brain needs to be in a relaxed state in order to get the right amount of sleep. This can be done by soothing your brain before bedtime. This can be reading a book, listening to some relaxing music, or taking a warm bath.
It is important to keep your mind on a positive note when you are about to go to bed. When you sleep, your brain does not just rest, it also repairs itself. If you start worrying or ruminating about something before bed, then that will affect the quality of your sleep and the next day’s mood!