REST - Week 12

How to Quiet the Mind Before Going to Bed and Self-Massage

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Weekly Sleep Topic

Take a moment to consider all the things you experience throughout the day: all the decisions, all the emotions, all the information. When do you have the time to process it all? It’s usually around bedtime, when the head is resting on the pillow, that we start to really think…about everything.

And that’s not ideal. Because whether you’re dealing with thoughts, frustrations, or decisions, a cluttered mind can make it difficult to go to sleep.

Quieting the mind before bed can help slow this constant stream of thinking and lull you into a peaceful slumber. With a few simple practices and a little preparation, you can ready your brain for bedtime and improve the quality and duration of your sleep. This Monday, let go of distractions and keep the mind calm.

Use a Guided Meditation

There are many pre-recorded guided meditations available online that can put you in a calmer head space. Let the day’s troubles melt away as a melodic voice takes you on a journey through a peaceful forest, sandy beach, or emerald pasture. They are terrific ways to really sink into your mattress and shed the stressors of the day.

Commit to a Sleep Schedule When You’re Not Working an Overnight Shift

We get that your work schedule doesn’t always accommodate a rigid sleep routine. At the same time when you are able to do so, it is helpful to establish an easy routine, like doing relaxing activities and getting into comfortable sleepwear. Taking the guess work out of your ritual will help your mind wind-down. Also, make sure that you don’t sleep in on weekends and holidays, and get up at the same time every morning or within 30 minutes of your usual wake time. This might be tough some mornings do your best to keep a routine sleep and wake time.

Practice a Grounding Technique

The 5-4-3-2-1 grounding technique can help ease your state of mind and ground you in the present. The goal with this exercise is to use the five senses to focus on the moment and avoid multiple anxious thoughts that can get in the way of your progress.

Keep a Gratitude List

Writing or continuing a gratitude list can be a nice addition to a calming sleep routine. Keep it by your bedside and reminding yourself of all that you have in your life can put you in a peaceful state of mind right before bed. It’s also a great thing to refer back to when you’re feeling blue.

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