Home > Life style > Mental health
Reading time estimate: 7 min

How to sleep more easily by calming your mind?

BingMag.com <b>How</b> to <b>sleep</b> <b>more</b> <b>easily</b> by <b>calming</b> <b>your</b> mind?

Racing thoughts are thoughts that come to mind quickly and one after the other. The topics one thinks about may or may not be related to each other. These thoughts can affect a person's ability to sleep or concentrate on a subject.

There is no doubt that racing thoughts and a restless mind are a big obstacle to sleep. This is one of the most common problems faced by professionals in sleep clinics. Racing thoughts, even if not accompanied by anxiety or worry, may lead to sleep problems. This type of thinking is different from rumination, which is obsessive and repetitive thinking that tends to focus only on negative content.

There are reasons why some people can't stop thinking before going to sleep. take away Whether you're exploring a new city or there's been a change in your routine, your brain is gathering new information throughout the day. So usually you don't have any quiet time until you go to bed and all of this information and worries go to bed with you.

Whether you are stressed, excited or just going through the day-to-day events. , you can use the tips mentioned in this article from DigiCala Mag to calm your mind.

What can you do when you can't sleep?

If at night You don't sleep well and this has made you frustrated and tired, try the following solutions:

1. Avoid electronic devices

For years, sleep experts have recommended that you avoid using smartphones, laptops, and tablets before going to bed. Not only does the light from these devices disrupt melatonin production and make it harder to fall asleep, but if you read stressful news, using them can increase anxiety and worry. This habit makes the cycle of ruminating about unpleasant news much worse.

Furthermore, the apps, websites, and news you receive through these devices are designed to keep you and your brain engaged. The internet is designed to attract attention and make you spend more time using the computer or mobile screen, which can be harmful to sleep.

In order to have a good sleep, devices Ideally, turn off electronics 1 to 2 hours before going to sleep or stop using them at least 30 minutes before going to sleep.

2. Consider appropriate times to worry

BingMag.com <b>How</b> to <b>sleep</b> <b>more</b> <b>easily</b> by <b>calming</b> <b>your</b> mind?

As you plan to see friends or do other things and You take time, do the same with your worries. Set aside 15-30 minutes a day, at least 1-2 hours before sleep, to write down your worries and problems. In addition, write at least one strategy to solve or cope with the problems. Thinking about stressors at the beginning of the day should help reduce your anxiety at bedtime.

3. Create a daily routine to calm your brain

Most people think that sleep is done involuntarily like breathing. This idea is not correct. Modern life stimulates the brain so much during the day that if you don't take time to rest the brain, its activity continues during sleep.

At least 30 minutes before going to bed, prepare for sleep and Do something relaxing, such as listening to music or reading a book. Repeat this every night regularly so that your body gets used to it and expects to sleep after doing it.

4. Make a Gratitude List

Now that you've let go of your worries, fill the void of those negative thoughts with positive thoughts. The effect of positive thoughts is greater when you write them down. Therefore, try to spend a few minutes every night writing 3 to 5 things that you are grateful for.

5. Practice 8-7-4 breathing

BingMag.com <b>How</b> to <b>sleep</b> <b>more</b> <b>easily</b> by <b>calming</b> <b>your</b> mind?

You must have heard that deep breathing can help fight stress. slow But its benefits do not end there and it is even effective in improving sleep. In order to sleep, your heart rate must decrease, and using breathing techniques is one of the most effective ways to achieve this goal.

One of the useful methods for sleeping is breathing 8-7-4: Count to 4 and breathe in, count to 7 and hold your breath, then exhale to the count of 8. Do this at least 5 to 7 times until your heart rate decreases.

6. Practice progressive muscle relaxation

As you lie in bed, contract and then release all of your muscles one by one. Start from your toes and gradually move towards your head. This work is not only as the name suggests It's relaxing, but it forces you to think about different parts of your body, and as a result, it takes your attention away from whatever thought or stress you're focused on.

7. Have a consistent sleep schedule

Going to bed at a certain time every night and waking up at a certain time every morning is one of the pillars of sleep hygiene. This guideline, which is recommended to ensure a good night's sleep, also helps the mind. If you go to bed too early when your brain isn't ready to sleep, you'll focus on other things that keep your brain awake.

What do you do if you wake up in the middle of the night?

sleep and has trouble falling back to sleep. The following solutions can help to get rid of this problem:

1. Get out of bed

Although this strategy may not seem right, getting out of bed after about 20 minutes of trying to fall asleep is a method recommended by sleep experts and considered suitable for treating insomnia. If you spend too much time in bed worrying, your brain can no longer sleep. You create a vicious cycle in which your bed becomes a place where it is difficult to sleep.

Instead of staying in bed, get up and do something relaxing. Like reading a book, doing light work or writing. Go back to bed as soon as you feel sleepy. The goal is to increase sleep efficiency, which means being asleep when you are in bed.

2. Calm your heart rate

BingMag.com <b>How</b> to <b>sleep</b> <b>more</b> <b>easily</b> by <b>calming</b> <b>your</b> mind?

You may try the 8-7-4 breathing technique before bed or Have you used muscle relaxants? Now try them again. The goal is to slow down your heart rate and clear your mind of various thoughts.

3. Write down your worries

Keep a notebook and pen next to your bed to write down the worries that come to your mind. This is different from setting aside time before bed to write down your worries. At this stage, you don't think of ways to solve problems and just write down your worries so that the mind can rest.

4. Turn on the TV

This may be controversial, but movies or TV shows can take your mind off whatever is bothering you and help you relax.

You are probably thinking that the blue light from the TV can disrupt the production of melatonin and have a negative effect on sleep. But unlike smartphones and tablets that you hold close to your face, TVs are usually far enough away from your eyes that you don't get much blue light from them. Also, most people don't actually look at the TV at this time, but listen to it with their eyes closed, so the blue light can't penetrate the eyes.

However, note that Most sleep guidelines don't recommend watching TV in bed, so if listening to it doesn't help you fall asleep, don't.

Finally

Everyone has trouble sleeping sometimes. In this situation, using the above solutions can help improve sleep. But if you are constantly struggling with insomnia every night, you should see a doctor. After finding the cause of insomnia, the doctor suggests the right solution to solve it.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: everydayhealth< /a>

READ NEXT IN: life style / mental health

BingMag.com Why do we use the phrase 'I love you' a lot? mental health

Almost everyone wants to hear these magic words. I love you makes people feel special, wanted and loved. But is it good to say "I love you" too much? Or what will happen when you use "I love you" too

BingMag.com 6 reasons why some people change their name mental health

People's names and faces are considered their most distinctive features. Even identical twins who look alike are given different names to make people realize that they are different.

BingMag.com 21 common but wrong ideas about men mental health

What elements shape a man's existence in society? The mythological issues surrounding the answer to this question are still very extensive and detailed. So much so that men often experience a hidden b

BingMag.com 14 surprising facts about crying and its effect on the body mental health

When we are sad, angry or disappointed and even happy, we cry. Researchers do not know the exact cause of crying, but they have done a lot of research on its effect on the body, and we are going to re