Find your zen and take a few moments at the end of your day to leave your busy mind behind. Sit comfortably with a straight spine and your eyes closed to allow your body to relax. Practise breathing in for 5 and out for 5 while you imagine a calming scene, perhaps a beach or a sunny field. You’ll be amazed how deep breathing and visualisation can work wonders for your mind and body.
By turning off your phone or laptop a good amount of time before bed, you’re letting your brain switch off too. Your device’s screen produces a certain type of blue light that keeps you awake and throws your body clock out of sync. Unplug extra early to get a good night’s sleep (or if you just can’t keep away, you can download an app that filters the blue light from your screen!)
…you will find it helpful to balance your circadian rhythms. To do this, get yourself into a routine by waking up and going to bed at the same time every day – without fail! You will soon build up enough momentum to settle into your own internal timezone without feeling overly tired.
Avoid drinking coffee, strong teas and other products containing caffeine. It is a stimulant and will do you no favours when trying to get to sleep, so switch to decaf from mid-afternoon onwards. Also, remember be sensible with the amount of alcoholic drinks you consume too – if anything will make you feel lousy throughout the night and into the morning, it will be that!
If you’ve got hundreds of to-do’s racing around your head, note them down before bed. You’ll be surprised how effective this can be – by transferring your worries onto paper, you’ll still remember them tomorrow but will allow you to regain some peace in your head once again.
Exercising in the evening is a very effective way of getting your body ready for rest. Try doing some stretching or light yoga poses before you go to bed, perhaps with some soothing music to calm your state of mind. You’ll be snoozing before you know it! (Plus, you could get your partner involved – the rest is up to you!)