Is there anything worse than lying in bed waiting to fall asleep? Or maybe you’re like me and dread sleeping because you enter a world of twisted dreams. Whatever it is, sleeping can be difficult and if you’re having trouble with it, you might want to try some new things to prepare yourself mentally to do it. So here is a list of things anyone can do to get in that sleepy state of mind. You can use some or all of these, however if you really hate sleeping start with my first suggestion to…
Make a routine
Make a routine In order to prepare yourself mentally for sleep each night, make a before bed routine. This routine does not have to be long nor complicated. However it will help you to build an association with downtime and rest, preparing your mind to relax and enter sleep mode. You can include whatever you like in your routine, just try and keep it consistent and calming. Tailor your routine to what fits your needs and include one or many of the following suggestions as a part of your nighttime ritual.
Create a sleeping space you look forward to being in
How are you supposed to get into the sleep state of mind if your room is a chaotic mess? It can be hard. You may need to tweak your current space so that it suits your pre-sleep and sleeping needs. So clean up your space, cool down that room, get rid of the noise and the light. Altering your surroundings can be all you need to do to prepare yourself mentally to sleep. Check out my recent article on how to optimize your sleeping space – this could be the read you need.
Take a bath
Your body will turn into jelly and there is nothing else you will want to do more than sleep. Just trust me.
Stretch
There are a number of relaxing stretches you can do that will prepare you for a good night’s rest. Stretching will not only help you to focus on something and induce a state of relaxation, it will promote circulation and gently improve your flexibility. Stretching is excellent sleep preparation because it helps you release some of the tension built up throughout your day. It is important that you do not do intense exercise before bed because it can actually give you energy instead of tire you out. Try some of these stretches before bed tonight.
Breath or meditate
Practicing mindful breathing or meditation can be the one thing you need to do to relax yourself before your slumber. It can help you focus on the moment at hand and ease you into a slower paced state than you experienced earlier in the day. This is one of the most effective things I recommend you introduce into your nightly routine. There are many techniques you can use so I have included an article with easy breathing techniques here. If you are not one for meditating, but are religious, try praying or repeating mantras. Mindful reflection can be an excellent tool for you to channel your pre-sleep state of mind.
Read a good book or watch your favourite t.v. show
One of the main things we can do to prepare ourselves mentally for sleep is through relaxation and enjoyment. Even after a long day of activities or a late evening, I like to decompress by doing something I enjoy before bed. This routine always keeps me from overthinking and allows me to realize when I am truly tired and ready to sleep. Even just taking a few minutes of “you” time can help you get into a relaxed and happy state of mind before bed. So whether it is reading a book, turning on a podcast, watching a T.V. show on your laptop (if you really must and hate all forms of non-screen entertainment, but try using an app like Flux) or listening to a song – do it before bed time.
Prepare for tomorrow
People tend to get anxious in bed because they are thinking about the day they had or the day to come. You may feel unorganized or stressed and that’s never relaxing. Try and eliminate some of tomorrow’s stress through simple preparation. Plan your outfit for your tomorrow’s work day, pack your work or school bag, set your alarm, pre-set the coffee machine, shower so you don’t have to in the morning or try making overnight oats for breakfast. Some of these things can even be a fun and relaxing part of your evening routine. Preparation will also allow you to have a more relaxed morning and maybe a few extra minutes of sleep. LIFE TIP: just make overnight oats, they rule.
Have sex with someone or yourself
Yeah that’s right, get cozy with your consensual lover or just start touching yourself where it feels good. An orgasm just might be the thing you need to fall asleep. According to Laura Berman, Director of the Berman Center for Women’s Sexual Health, sex can actually be a sleep aid. This is because sex releases endorphins that will help you “feel better about yourself”. We all need to feel more at ease with ourselves before bed and this is a good way to get there. And you might already know this from experience, but sex or masturbating makes you feel tired as hell and you always want to take a nap after anyway…So just get sexy before bed!
