Evie Summers
Sleep is an essential part of our lives, but it can be difficult to attain for those who struggle with insomnia or sleep anxiety. Sleep anxiety is the fear of not being able to fall asleep or stay asleep. It is closely linked to stress, with 44% of adults reporting that stress has caused them sleepless nights at least once in the previous month. This can create a vicious cycle, where the stress of not being able to sleep leads to further anxiety and insomnia. However, there are techniques to help calm a racing mind and improve sleep quality. These include meditation, deep breathing exercises, visualization, yoga, and tai chi, as well as improving sleep hygiene by reducing screen time and caffeine intake.
How to sleep calm without a friend
| Characteristics | Values |
|---|---|
| Consistent bedtime routine | Signalling to your brain that it's time to switch off |
| Meditation | Focusing on your breath, repeating a phrase or mantra |
| Relaxing activities | Taking a warm bath, listening to soft music, reading a book, light chores |
| Writing/journaling | Jotting down what's on your mind, listing things you're grateful for, writing down worries |
| Relaxation techniques | Yoga, tai chi, deep muscle relaxation, Jacobson's progressive relaxation technique |
| Controlled breathing | 4-7-8 breathing technique, breathing into your belly, imagining breath travelling to your feet |
| Visualization | Imagining a calming scene, such as a beach |
| Avoid screens | Blue light signals the body to stop making melatonin |
| Avoid caffeine | No caffeine in the late afternoon or evening |
| Avoid alcohol | Don't drink alcohol before bed |
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What You'll Learn
Reducing screen time before bed
Firstly, it is recommended to stop using screens at least an hour before bedtime. This gives your brain time to wind down and signals to your body that it's time to prepare for sleep. If you can, extending this buffer to 90 minutes or even two hours will further improve the benefits. During this time, you can practice relaxation techniques such as meditation, deep breathing, or listening to calming music. These activities can help clear your mind and calm your body, making it easier to fall asleep.
To make this transition easier, keep your devices out of arm's reach. Place them in another room to charge, so you aren't tempted to check notifications or scroll through social media. Social media use, in particular, has been linked to depression, anxiety, and poor sleep quality. Instead, establish a calming pre-bed routine such as reading a book, listening to soothing music, or practising meditation and deep breathing exercises. Reading a book is an excellent way to unwind, as it helps reduce stress levels and takes your mind off the day's worries.
If you need to use electronic devices in the evening, there are strategies to minimise their impact on your sleep. Firstly, take advantage of ""nighttime mode"" on your devices. This mode reduces blue light emissions and lowers the display's brightness, making it easier on your eyes and reducing the suppression of melatonin. Additionally, be mindful of the content you consume before bed. Avoid stressful or stimulating content, such as dramatic shows, intense debates, or negative news headlines. Opt for neutral or positive content that will help you relax, such as light-hearted shows, calming audiobooks, or inspiring books.
By following these tips, you can effectively reduce your screen time before bed and improve your sleep quality. Experiment to find what works best for you, and remember that everyone is different. Making these changes will help you fall asleep faster and improve the overall quality of your sleep.
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Meditation and breathing exercises
Meditation Techniques:
- Body scans: This technique involves directing attention to different parts of your body without judging any sensations that arise. Lie in bed with your hands by your side and spend a few moments practicing controlled breathing. Focus your attention on your feet and notice any sensations or tension in that area. Acknowledge any discomfort and try to release it. Then, imagine the breath travelling to your feet.
- Visualization: Visualization is a technique that involves imagining peaceful or comforting scenes. Find a comfortable position, close your eyes, and practice controlled breathing. Imagine yourself in a calming scene, such as a beach, and picture as many pleasant details as you can.
- Basic Meditation: If you're new to meditation, it can be helpful to find a point of focus. This could be the sound of your breath or a simple phrase that you repeat in your head, such as "I am at peace." Even if you struggle to tune out your thoughts at first, it's okay to stop after a minute or two and try again the next night. Over time, you'll be able to meditate for longer periods.
Breathing Techniques:
- 4-7-8 Breathing: This technique was created to calm the nervous system and promote relaxation. Close your eyes and place the tip of your tongue behind your upper front teeth. Inhale through your nose for a count of four, hold your breath for a count of seven, and then exhale with a whooshing sound through your mouth for a count of eight. Repeat this cycle three more times, maintaining the 4-7-8 ratio.
- Diaphragmatic Breathing: Also known as belly breathing, this technique engages the large muscle at the base of your lungs. Lie down and place one hand on your upper chest and the other just below your rib cage. Breathe in through your nose so that your belly pushes against your hand.
- Bhramari Pranayama: Close your eyes and breathe deeply. Cover your ears with your hands, placing your index fingers above your eyebrows and the rest of your fingers over your eyes. Apply gentle pressure to the sides of your nose and focus on your brow area. Keep your mouth closed and breathe out slowly through your nose, making a humming "Om" sound. Repeat this process five times.
- Three-Part Breathing: Take a long, deep inhale, and then exhale fully while focusing on how your body feels. After a few cycles, slow down your exhale so that it's twice as long as your inhale.
- Box Breathing: A common technique during meditation, box breathing involves inhaling, holding your breath, and exhaling for the same amount of time.
Remember, it's important to find a technique that works best for you and to be consistent with your practice. Incorporating these meditation and breathing exercises into your bedtime routine can significantly improve your sleep quality.
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Writing down your thoughts
Firstly, it is important to establish a routine. Try to wind down at a similar time each night and set an alarm an hour before bedtime to remind yourself to start the process of getting ready for sleep. During this time, you can begin to write in your journal.
When you are writing, be sure to include the things you are grateful for. This could be three to five things that you spend a few minutes reflecting on. By focusing on the positive, you can shift your thoughts away from worries and towards more peaceful reflections. You can also use this time to write down any worries or negative thoughts that are occupying your mind. Try to be as honest as possible and don't edit your thoughts. This isn't a time to find solutions, but rather to get these thoughts out of your head and onto paper so your mind can rest.
In addition to writing down your thoughts, you can also try other techniques to calm your mind and body. Deep breathing exercises, meditation, and progressive muscle relaxation can all help to signal to your body that it's time to wind down. You can also try gentle movements or light chores to help you relax before bed.
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Relaxing activities, like yoga or reading
Yoga
Yoga is a great way to relax your body and calm your mind before bed. It combines gentle physical exercise with mindful breathing and relaxation. This unique combination can help prepare your body and mind for sleep, improving your sleep quality and reducing the time it takes to fall asleep.
The key to bedtime yoga is to focus on slow, controlled movements, deep breathing, and stretches to achieve deeper relaxation. Yin yoga, restorative yoga, and gentle hatha yoga are great styles to try before bed. These styles emphasize relaxation, stress relief, and mindfulness, helping you to wind down and calm your restless mind.
When practising bedtime yoga, it's best to avoid poses with many backbends, inversions, or rigorous flows, such as the upward bow or handstand poses. These stimulating positions can boost your energy levels, making it harder to fall asleep. Instead, opt for gentle, relaxing poses that soothe your body and calm your mind.
Reading
Reading before bed is a popular ritual that can help you wind down and improve your sleep quality. It allows you to relax and calm your mind, diverting it from stressful thoughts. Reading can be a wonderful part of your bedtime routine, signalling to your brain that it's time to sleep.
When choosing a book for bedtime reading, opt for something relaxing and light-hearted, such as memoirs, travel writing, or short stories. Avoid horror, thrillers, or page-turners that might keep you up past your bedtime or cause emotional distress. The key is to select books that allow you to unwind and relax.
While e-readers are convenient, they emit blue light, which can disrupt your natural sleep cycle by inhibiting the production of the sleep hormone melatonin. If you do use an e-reader, look for settings that minimize blue light exposure or use a blue light filter. Traditional books are a better option, and you can enhance the experience with soft, warm lighting.
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Keeping a consistent sleep schedule
Firstly, choose a bedtime and wake-up time that you can stick to consistently. This includes weekends and days off. It's important to give yourself ample time to get the recommended seven or more hours of sleep that adults need. If you're adjusting your sleep schedule, make gradual changes in 15 or 30-minute increments over several days to help your body adapt.
Secondly, create a bedtime routine with relaxing activities that signal to your body and mind that it's time to wind down. This could include reading, listening to calming music, practising deep breathing or meditation, gentle stretching or yoga, reflecting on positive aspects of your day, or planning something enjoyable for the next day. These activities can help you relax and make it easier to fall asleep when the time comes.
Additionally, limit your exposure to screens and blue light in the evening. The blue light emitted by smartphones, tablets, and computers can interfere with your body's production of melatonin, the hormone that regulates sleep. Instead, opt for activities that don't involve screens, or at least, use blue light filters or night modes on your devices to reduce their impact on your sleep.
Finally, expose yourself to natural light in the morning. This helps to synchronise your internal clock and can make it easier to wake up at the same time each day. By combining natural light exposure in the mornings with a consistent sleep schedule, you'll be well on your way to establishing a healthy sleep routine.
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Frequently asked questions
There are many ways to calm your mind before bed. You can try meditation, yoga, or deep breathing exercises. You can also try to avoid screens and stressful activities before bed, and instead opt for a warm bath, soft music, or a good book.
Reducing stress before bed can help you calm down and fall asleep. Try to avoid stressful activities or topics, such as work or finances, and instead schedule a "worry time" during the day to address these concerns. You can also try playing a word game, doing light chores, or reading a book to take your mind off stressful thoughts.
Your sleep environment is important for promoting calm and restful sleep. Keep your bedroom free of electronic devices, as the blue light from screens can interfere with melatonin production and signal your brain to stay alert. Instead, opt for soft lighting and calming activities before bed, such as reading or listening to music.
There are many natural sleep aids that can help you sleep calmly. Melatonin is a natural hormone that controls when you feel sleepy, and you can promote its production by avoiding blue light from screens before bed. You can also try natural relaxation techniques such as yoga, meditation, or deep breathing exercises.
