Do you have a difficult time falling asleep? Is it hard for you to shut down at the end of the night and get to bed at a reasonable time? Do you lie awake in your bed only wishing that you could fall asleep soon? If you’re facing difficulties falling asleep you can try tricking your brain for a restful night.
For a trick to work, the magician needs to create a distraction. In this case, when you’re lying awake counting sheep, there is no magic wand that will make you drift into a midnight’s slumber. Turns out a distraction (or even a trick) can play a critical role in making sleep happen. You will need to create a distraction for your brain while your body can relax into a slumber.
If you struggle with falling asleep in any shape or form, getting to bed and settling in can actually induce anxiety since you are desperately trying so hard to fall asleep. Therefore, I suggest you create a sleep routine.
Create A Sleep Routine
We all have some sort of routine throughout the day. Some of us have morning routines or routines when we finish up our day at work. Well, what about a sleep routine? For me, this is a new concept, but after reading study after study and implementing this sound advice, it turns out it’s worth its while. When you create a sleep routine and consistently adhere to the practice of your routine, your brain will produce more melatonin to help you fall asleep. This hormone helps control your sleep and wake cycles.)
A sleep routine can consist of the following:
1. Power Down Your Electronic Devices
When you power down electronics 45 minutes prior to bedtime, you reduce the amount of external stimuli you expose your mind to. It turns out that blue spectrum light sends certain signals to your brain that decreases the production of melatonin. Escort your electronics out of your bedroom and use an old fashioned alarm clock for a goodnight rest instead.
Keep it nice and dark in your bedroom. Eliminate any external sources of light that may pierce into your bedroom.
3. Quiet the Mind
This can be difficult. We all have hectic days and some days are extremely difficult. Try a gratitude practice to turn off minor nuisances of your day and replace them with thoughts of what you are more grateful for. This will also help you appreciate all that you have.
4. Room Temperature
A warm room can make it difficult to fall asleep and stay asleep. I’m sure at some point in your life you can recall a time when you had a vivid dream, only to discover that it was really warm or hot in your bedroom. The body’s core temperature needs to drop in order for sleep to take place, so turn down the thermostat, open a window, and use appropriate bedding.
5. Training for the Mind
Training your mind for a good night’s sleep is similar to when you train a dog. Maybe you have experienced this personally. When you train a dog, whatever the trick or activity, there are associations and rewards. An example of a well-trained dog would demonstrate running to its food dish after hearing a bell ring. The dog associates meal time with the sound of the bell and the reward is the food. The same goes for creating a sleep routine. When you begin your sleep routine the mind automatically associates it with bedtime.
You can train your mind to fall asleep just as if you were teaching a dog a new trick. If you have difficulties falling asleep, try investing some time in designing your own sleep routine. Create a routine that works for you and begin practicing it. Just like a dog, the mind can be trained to give you a good night’s rest.