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How to Rewire Your Brain for Better Sleep

How to Rewire Your Brain for Better Sleep

Struggling with sticking to a healthy bedtime and tired of daytime fatigue? Your mind may be to blame.

How you think about sleep and how you prioritize it in your daily life can have a significant impact on your quality of rest. If you view rest as a chore or waste of time, it likely won’t top your mental to-do-list.

But, changing your mindset on snoozing can give you a boost. Try these tips to mentally rewire your brain for better sleep and get motivated to make healthy rest a part of your lifestyle.

1. Rethink Your Perspective on Sleep

How you view rest (whether positive, negative, dismissively, or with anxiety) can significantly affect your quality of sleep. Learn to see sleep in a new light by reminding yourself of the immense value healthy habits bring to our lives.

Every minute of shuteye is precious. During sleep, your body actively restores, renews and heals. No matter what you value in life, it’s almost a guarantee that sleep plays a direct role. Here are just a few reasons why sleep should be a top priority, according to the Harvard Health Sleep website:

  • It affects how you look.
  • It affects your fitness.
  • It affects your health.
  • It affects your brain.
  • It affects your relationships.
  • It affects your job.

What are your core priorities? Is there a fitness goal you are trying to achieve, do you want to be more present for your family, or do you want to simply stay healthy? Keep this awareness in mind as you begin rewiring your mind and improving your sleep habits.

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When you feel like there is too much to do in your day to make time for rest or you are struggling to put your iPad down late at night, remind yourself of the reasons why you want to sleep better.

think positive

    2. Put Stress In Its Place

    Although being cognizant of the value of sleep is important, it is also essential to not preoccupy your mind with negative thoughts and stress if sleep doesn’t come easyly.

    Not only can this create sleep anxiety, but researchers at the Henry Ford Hospital found that people who ruminate on stress or try to avoid it were more likely to have insomnia symptoms. Other stress-relief tactics like positive reframing, religion and venting did not increase insomnia.

    If you are stressing over snoozing, try positive affirmations – replace thoughts like “I can’t get to sleep and I have so much to do tomorrow!” with statements like “I will fall asleep soon and feel well-rested tomorrow”. If you are not physically tired, get out of bed and read or relax to music in a dim room until you feel sleepy.

    Other studies also found that people with higher levels of gratitude experienced better sleep. Gratitude also has real effects on sleep-boosting neurotransmitters! Remind yourself of what you are thankful for before bed rather than you to-do list or stressful thoughts.

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    You can also neutralize stress and sleep-stealing thoughts with relaxation techniques like deep breathing, meditation and visualization. Try different things to see what works for you, and incorporate these habits into your daily routine.

    3. Plan for Better Rest

    An evening pre-bed routine helps prepare you mentally and physically for rest. Your body and mind know that it is time to start winding down, and that sleep is soon to follow. Your nighttime routine should have a consistent pattern and timing every night, and should allow enough time to get adequate rest in.

    Two hours before bedtime, you might start with a warm bath or shower. Slip into pajamas, begin dimming lights, and drop the thermostat to cool your bedroom. Start weaning yourself off of smartphones, laptops and television. Stop checking emails and Facebook, and make a conscious effort to be calm and tranquil.

    Include habits that relax you and release stress as mentioned above. Try reading, journaling, listening to calm music, stretching, a crossword puzzle, meditation, a cup of decaf tea – anything that puts you in the mood for slumber. When it’s close to bedtime, wash your face, brush your teeth, and slip into your cozy bed ready for sleep.

    reading in the evening

      4. Set Gradual Goals

      When it comes to sleep, small changes are often best for long-term results. Set gradual and attainable goals for getting more sleep or adjusting your bedtime and wake time. You might start by sleeping 15 minutes more per night, or shifting your bedtime or alarm 15 minutes earlier.

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      Think of what you hope to accomplish, and set gradual steps for getting there. You can even make it a game where you compete against your personal best, or work together with a partner for encouragement.

      5. Track Your Sleep

      For many people, tracking sleep habits and improvements toward goals can be motivating and encouraging. Use a journal or try sleep apps to monitor when you are sleeping and waking. Tracking rest can help you see where you can improve, and many apps also provide helpful insight into ways your routine affects sleep.

      office journal

        6. Reward Yourself for Reaching Goals

        We are mentally wired to enjoy and seek rewards after we do things. One study on obesity found that people who set goals, monitored progress, and rewarded themselves for changing unhealthy habits had the most success at weight loss. While obesity and sleep are different, the behavioral aspects of changing habits are similar, and links between goals and rewards have been studied many times.

        Plan a few small and healthy rewards to treat yourself as you reach your better sleep goals. Think about small motivators that will encourage you. Examples might include saving episodes of a favorite show on DVR, having a small piece of dark chocolate, listening to your favorite song in the morning, indulging in a new book or new workout gear, or a spa treat.

        7. Stay Consistent

        Consistent routines and sleep/wake times are an important part of good sleep hygiene and of developing new habits, as well.

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        Your internal sleep clock operates best with consistency, and studies even show consistent sleep wake times with healthier body weight. When you plan your sleep schedule, pick times that you can stick to within one hour all week long, even on the weekends.

        Stick with your goals and the new routine, but don’t get discouraged if you slip up for a day or two – you can always jump back in.

        sleeping bulldogs

          Remember, focus on the benefits of rest and make a conscious effort to prioritize sleep. Seek ways to deal with stress, and make better rest a reality by planning and sticking to a consistent schedule, with goals and rewards to motivate you along the way.

          What encourages you to sleep better? How do you make a rest a priority in your routine?

          Featured photo credit: Thom Davies via flickr.com

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          Last Updated on January 11, 2021

          11 Hidden Benefits of Using Oil Diffusers

          11 Hidden Benefits of Using Oil Diffusers

          Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

          Read on for 11 hidden benefits of using oil diffusers.

          1. Safe Scents That Make Sense

          Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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          2. Stress Relief

          Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

          3. Improved Sleep

          Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

          4. Appetite Control

          Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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          5. Bacteria and Mold Killing

          When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

          6. Decongestion and Mucus Control

          Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

          7. Mosquito Repellant

          Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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          8. Pain Relief

          While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

          9. The New Anti-Viral

          Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

          10. Improved Cognitive Function

          Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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          11. Money Saving

          With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

          Featured photo credit: Jopeel Quimpo via unsplash.com

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