Even if the day has been good, in the evenings, you lie down and in the stillness of the night hundreds of thoughts flood you that torment you and leave you sleepless. Improving this may take time and dedication, but it's not impossible. Below are some tips on how to calm your thoughts and fall asleep faster without being too hard on yourself.
Focus on the "here and now"
The thoughts that keep us awake are often related to the past or the future. We worry about what might happen, or we regret things we did or didn't do in the past. If this is what happens to you, try to focus on what is happening here, now. While we can't change the past, nor can we predict the future, the present moment is something we can control, and this shift in focus can give us the relaxation our brains need.
Put away your electronic devices
Using phones, laptops and tablets before bed can increase anxiety and stress levels, especially if you read or watch news or other things that make you anxious or keep your brain busy. In addition, the light from these electronic devices adversely affects the production of melatonin in your body, worsening the condition as a whole.
Distract yourself
Now that you've put away your gadgets, think about some healthier alternatives. You can try a calming hobby or a relaxing activity that suits you better, such as reading, using a coloring book, etc. When you can't sleep because of your thoughts, doing a relaxing activity will help you shift your focus from these thoughts.
Use lavender essential oil or another calming scent
Lavender essential oil is often used in aromatherapy for stress relief, relaxation and better sleep. You can sprinkle a few drops on a towel or cloth, or add some oil to your bath. Essential oils can cause allergic reactions, so be careful when using them.
Do not force yourself to sleep
Instead of trying and failing to sleep, get out of bed and do something. Drink some tea, read a book or write in your journal and go back to bed when you start to feel sleepy. Staying in bed and forcing yourself to sleep can cause your brain to associate bed with insomnia and worry, turning your bedroom into a place where it's hard to sleep.
Try breathing exercises, yoga or meditation
Overthinking at night is often related to stress, and stress makes our hearts beat faster and our breathing rate increase. Slow, deep breathing can help you relax as well as quiet your thoughts. You can also try other breathing exercises and techniques that you can practice at any time to prevent stress and anxiety.
