As Silberman says, it’s “very
hard to shut down your brain or quiet anxious or worrying thoughts when you’re
on the go before bedtime.” Everyone
wants to separate your day from the night time.Here are some tips that will help you to provide healthy and peaceful sleep so that you can feel fresh in the morning..
- Doctors suggests that if you’re watching TV before bed, make sure it’s at least a relaxing program, and not something like the news .
- Listening to calming music, stretching or doing relaxation exercises are some easy ways to healthy sleep. Relax your body and prepare it for sleep. Set aside 30 minutes or an hour for pre-sleep time where you make yourself free of all the worries and feel happy.
- If there is something in your mind that worries you regularly while lying in the bed then practice giving fifteen minutes to yourself in the day time and write down what’s on your mind and what you’re doing about it .Believe it or not, but this will not only provide you healthy sleep but also give you new energy and better solution to the problem. This will also give you sense of relief.
- Doctor advice to avoid writing up your list before bedtime because you want to have enough separation from your thoughts at night.
- Avoid reading , watching TV,using your laptop ,texting etc. activities that stimulate your brain, instead of relaxing you on your bed. Doctors advice to use your bed for sleeping only.
- keep your room dark, quiet and at a moderate temperature, doctors suggests. Again, this will help you to relax.
- focus on good memories and happy events on bed.
- Practice relaxation exercises. They are very helpful in reducing anxiety and racing thoughts, Silberman says. Exercises to try include progressive muscle relaxation and deep breathing (will share soon).
- People think alcohol helps them sleep faster .But this is a myth. Alcohol can help you fall asleep faster, but it fragments your sleep and makes it less restful.
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