Socializing All Day? Here's How To Sleep Like A Baby

Socializing can be fun, but it can also be draining, especially for introverts. Socializing all day can leave you feeling physically tired, stressed, angry, or irritable. This is known as social exhaustion or an introvert hangover. It is your body's way of telling you to slow down and get some rest. If you are struggling to sleep after a long day of socializing, there are several things you can try. First, create a calming pre-bed ritual to ease your mind and body into sleep mode. You can also try journaling or writing down your thoughts to pause the spiral of overthinking. Another tip is to reframe your exhaustion as a sign of all the fun you had during the day. Finally, if you are unable to sleep, get out of bed and do something relaxing in another room, like reading or listening to music.

How to Sleep After Socializing All Day

Reading, knitting, or listening to music can help you sleep

Socialising can be draining, and sometimes, even when you're physically tired, your mind might still be buzzing, making it hard to fall asleep. Winding down after a long day of socialising can help you relax and get a good night's rest. Here are some tips on how reading, knitting, or listening to music can help you prepare for sleep.

Reading

Reading is a low-key activity that can help you unwind when you're not ready to sleep. It can ease emotional distress and promote a more relaxed state of mind. Research suggests that reading can help reduce stress, improve sleep quality, and relieve insomnia. It can also strengthen your brain by increasing your vocabulary and protecting against age-related cognitive decline.

To maximise the effects of reading before bed, consider creating a comfortable and relaxing environment. Choose a good spot, use soft lighting, and perhaps add some aromatherapy or soft music without vocals. Doing pre-bedtime tasks beforehand can also help, so you can snuggle up and read without distractions.

When it comes to choosing a book, opt for something with a light storyline that won't frighten or bore you. You could revisit a childhood favourite or choose a classic you've been meaning to read.

Knitting

Knitting is a relaxing hobby that can help take your mind off the day's stresses and prepare your body for sleep. It involves a series of repetitive movements that can induce a sense of calm and improve your mood. Knitting can be a great way to keep your hands busy while your mind unwinds, and it can be especially helpful if you struggle with anxious thoughts before bed.

Listening to Music

Listening to soothing music before bed can promote relaxation and improve your sleep quality. Music can stimulate various brain areas involved in sound, emotion, and memory processing, triggering a relaxation response that lowers your heart rate and blood pressure, making it easier to fall asleep. Slow-tempo music, particularly around 60 beats per minute, can synchronise with the brain's alpha waves associated with relaxation and a pre-sleep state. Music can also help distract you from daily stressors and cultivate a calmer atmosphere.

When choosing music for sleep, opt for soft, slow, and melodious tunes without disruptive lyrics. Classical, jazz, and ambient music are often recommended for sleep due to their slow tempo and lack of lyrics. You can also try instrumental music or nature sounds, such as rain or waves, which can be less engaging and distracting.

To make music part of your bedtime routine, create a sleep-inducing playlist that lasts around 30 to 45 minutes, or set a timer to turn the music off automatically. Start listening about 30 minutes before you plan to sleep to signal to your body that it's time to rest.

Whether you choose to read, knit, or listen to music, these activities can help you transition from a busy day of socialising to a peaceful night's sleep.

Avoid screens before bed

Socializing can be draining, and screens are often a go-to for relaxation. However, when it comes to getting a good night's sleep after a long day, it's best to avoid screens before bed. Here's why and some tips to help you do so:

The Impact of Screens on Sleep

The blue light emitted by electronic devices such as smartphones, tablets, computers, and TVs can interfere with your sleep. Blue light suppresses the production of melatonin, the hormone that regulates sleep. As a result, your sleep-wake cycle, also known as the circadian rhythm, gets disrupted, leading to sleep loss and low energy the following day.

In addition, the content you engage with on screens can affect your sleep. Stressful or stimulating news stories, violent video games, or even positive content that triggers excitement can make it harder to fall asleep. The simple act of staying up late due to screen time can also cut into your sleep duration.

Tips to Avoid Screens Before Bed

• Set a technology curfew: Aim to put away your devices at least an hour before bedtime. If you need to use your phone for sleep-related functions, such as an alarm, try to keep it out of arm's reach to avoid the temptation to scroll.
• Use blue light filters: Many devices offer settings or apps that reduce blue light exposure. You can also invest in blue-light filtering glasses, which have been proven to help improve sleep quality and duration.
• Dim the lights and wear blue-light-blocking glasses: About 90 minutes before bed, dim the lights and put on blue-light-blocking glasses. This combination can help reduce the impact of blue light on your sleep.
• Create a screen-free zone in the bedroom: Keeping your bedroom free of screens helps signal to your brain that this is a space for relaxation and sleep. If you need to use a device for sleep-related content, such as white noise or a sleep story, try to stick to audio-only content.
• Establish a relaxing bedtime routine: Engage in relaxing activities that don't involve screens in the hour before bed. This could include reading a book, journaling, practicing deep breathing exercises, or sipping chamomile tea.
• Get bright light exposure during the day: Prioritize getting bright light exposure in the morning and throughout the day. This can help reduce the sensitivity of your eyes to blue light in the evenings and make you less susceptible to its negative effects.
• Set reminders: Use reminders to help you stick to your screen-free bedtime routine. You can also set a bedtime alarm or timer to switch off your devices automatically.
• Choose relaxing content: If you do use screens before bed, opt for passive screen time, such as watching TV, instead of active screen time, like playing video games. Avoid stressful or stimulating content and choose relaxing shows or activities instead.
• Don't multitask: Using multiple screens simultaneously, such as watching TV and scrolling on your phone, can be more disruptive to your sleep. Stick to using one screen at a time if you must use devices before bed.
• Avoid screens in the dark: Viewing screens in a dark room can be more damaging to your sleep than using them in a well-lit environment. If you need to use a screen at night, opt for soft, low lighting instead of bright overhead lighting.

Write down your thoughts to prevent them from spiralling

Socialising can be fun, but it can also be exhausting. If you're an introvert, you might find that you need to recharge after a day of socialising, and this can make it difficult to sleep. One way to help you relax and clear your mind is to write down your thoughts.

Writing down your thoughts can help to prevent them from spiralling out of control. It can be a way to get your thoughts out of your head and onto paper, where you can look at them more objectively. This process can help you identify any negative thought patterns or spirals and work to challenge or reframe them.

• Start a journal: Try to make writing a regular part of your routine. It doesn't have to be a long or complicated process. Simply take a few minutes each day to write down your thoughts and feelings.
• Pay attention to physical sensations: Sometimes, our bodies can give us clues about our mental state. For example, you might feel tension in your shoulders or a churning feeling in your stomach when you're starting to spiral. By paying attention to these sensations, you can catch negative thought patterns early on and work to disrupt them.
• Challenge negative thoughts: As you write down your thoughts, look for any negative thought patterns or spirals. Ask yourself if there is evidence to support these thoughts or if they are exaggerated. Then, try to reframe them into more positive and realistic perspectives. For example, if you're worried about something that might happen in the future, ask yourself how likely it is to actually occur.
• Focus on the present moment: Try to keep your writing focused on the present moment. This can help to ground you and prevent your thoughts from spiralling out of control. One way to do this is by using the 3-3-3 strategy: identify three sounds, three objects in your environment, and three of your own body parts.
• Be kind to yourself: Writing about your thoughts and feelings can be a vulnerable process. Try to approach it with compassion and patience. It's okay to make mistakes, and it's important to treat yourself with kindness and understanding.
• Seek professional help if needed: If you find that you're struggling to manage your thoughts and feelings on your own, don't hesitate to seek help from a mental health professional. They can provide you with additional tools and support to manage your thoughts and improve your sleep.

Talk back to negative self-talk

Socializing can be draining, especially if you're an introvert. If you're struggling to sleep after a long day of socializing, it might be because you're replaying scenarios from the day in your head or reflecting on how people perceived you. This can lead to negative self-talk, which can be detrimental to your mental health and prevent you from achieving your goals. Here are some ways to talk back to that negative inner voice and improve your sleep:

Give your inner critic a name:

Naming your inner critic can help you separate yourself from your negative thoughts. For example, a friend of mine named their inner critic "Brian," which is an anagram for "brain." This reminds them that they are not their thoughts but the person listening to them. So, when you hear self-critical statements, you can acknowledge them and then respond with something like, "Thanks for your input, [name]. But is that really true?"

Reframe your self-talk:

Instead of saying, "I can't stand this," try saying, "This is challenging." Or change "I hate..." to "I don't like..." By using more gentle and neutral language, you can reduce the negative power of your self-talk.

Cross-examine your inner critic:

Ask yourself how true your negative self-talk is. Is there another perspective you might be missing? For example, if you made a mistake at work, instead of thinking, "I'm a failure," consider that you're human and allowed to make mistakes. Ask yourself if this mistake will even matter in a year.

Meditate:

Meditation can help you put space between your thoughts and the negative chatter in your head. It allows you to choose kinder words and shift your self-talk to something more loving and positive. Try a sunlight visualization meditation, where you imagine liquid sunlight streaming into your body and warming you from head to toe. This can make you feel lighter and more comforted.

Journal:

Writing down your negative thoughts and then reframing them in a positive or empowering way can help you become more self-aware and shift your perspective. For example, turn "I made a stupid mistake at work" into "I learned a better way to do something, so now I can improve."

Remember, it's okay to take time for yourself and recharge after socializing. You can try activities like reading, watching a movie, or going for a walk in nature to help you relax and calm down before bedtime.

Take a walk in nature

If you've been socialising all day and are struggling to sleep, taking a walk in nature could be a great way to help you wind down. Research has shown that spending time in nature can lead to feelings of well-being and improved sleep.

Being in nature can help us become more aware of our physical and mental state, allowing us to better manage our tensions and anxieties, which can lead to a better night's sleep. It gives us a chance to disconnect from the social situations of the day and provides a sense of calm and relaxation.

A study on the effectiveness of mindful nature walking found that participants who took a 35-minute walk in nature for a week reported improved sleep quality and mood. They also felt that their mindfulness levels had increased, and they were able to observe their body movements and breath in a more mindful way.

So, if you're feeling overwhelmed after a day of socialising, try taking a walk in a park, going on a hike, or simply sitting on a bench and observing the natural world around you. It will give your mind a break from the stimulation of social interactions and allow you to reconnect with yourself and your surroundings.

Remember, the specific activity you choose is less important than ensuring it is something you want to do. If walking isn't your thing, perhaps try sitting outside and reading a book, or doing some light stretching in your garden. The key is to find an activity that helps you relax and recharge.

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