You’re laying in bed staring at the ceiling fan with thoughts of everything from what your meal plan for the week will look like, tomorrow’s deadline, or even what you should have said at last month’s meeting, whatever your thoughts may be, they most likely have kept you awake night after night.
Well if you you’re the kind of person that has a million thoughts racing through their head at night, the best thing you can do is write them down! This has been proven to clear your head and make it easier to sleep.
Once you’ve written down all those things playing in your mind begin jotting down positive thoughts and what you’d like to dream about. Studies have shown that journaling is a technique proven to reduce anxiety and racing bedtime thoughts, reducing the amount of stress you may be feeling and improving the quality of your sleep.
Journaling for five minutes prior to going to bed was shown to be a simple yet effective way to ‘decrease cognitive arousal’ according to Psychology Today, which will reduce the amount of worry allowing your mind to become clearer and begin to drift.
So what else can you do if journaling isn’t right for you?
Quiet Your Mind. Quietly lay in the dark, quieting your mind with calming and serene thoughts, meditation, either guided or on your own, or downloading a sleep app to listen to soothing nature sounds or anything else that may distract your mind helping you sleep like a baby.
Just Breathe. Practice deep breathing techniques that will not only calm your mind but make falling asleep much easier. Breathe in three seconds through your nose, and breathe out five from your mouth. Keep repeating. Focus on your breathing for about ten minutes or until you’re ready to fall asleep.
Listen To A Book. Choose a calming audio book to listen to at a lower volume as you lay quietly in your bed. Picking books that are suspenseful, scary or adventurous will keep your mind racing, so focus on traditional stories, self improvement books or whatever else that will help clear your mind. Just a little tip, try and find books with narrators with a soothing voice to help lull you to a night of restful sleep.
Is It Something More? Those sleepless nights happen to the best of us but it shouldn’t be happening on a regular nightly occurrence. Schedule a visit with a medical professional to evaluate the problem and come up with a resolution whether it’s changing your lifestyle or bad habits to even the possible discussion of the use of medication. A good night’s sleep may be a phone call away.
So go buy a journal and release all those thoughts fluttering through your mind every night and prepare yourself for a better night’s sleep! Sweet dreams!