How to relax your mind for sleep involves preparing yourself during the day.
As you most know daytime activities can follow us into sleep, be that they are good or bad.
I remember when my mind was all over the place, but not where it needed, it created for many disturbing sleepless nights.
Heck, even the dreams were scary, all because my mind refused to relax. Most times this was due to some daytime activity which managed to creep itself deep down into the crevice of my mind.
There are days where I feel like I should be doing one thing, but what do I do. I go out of my way to avoid doing that one thing to do everything else.
Later on in the day, I berate myself that I didn’t get done what I needed to get done.
Usually, this berating comes at night right smack at bedtime!
In today’s world, it’s even more challenging to have a relaxed mind, especially since everything is available at our fingertips. By this, I mean cell phones, computers, laptops, and tablets.
Research has shown that people who are focused on one task at a time are more successful as well as have a better-relaxed mind.
Bedtime should only be reserved for sleeping.
Juggling too many multiple tasks can definitely leave a person struggling to stay up with their daily to-do list. It can also lead to some unwanted anxiety at bedtime.
I know my daily to-do list suffers when I find myself getting overwhelmed with too many things to do.
Our mind is potent and is more than capable of processing loads of information. As well it controls our behaviors. Due to its excellent qualities, it can also be developed to create and strengthen new habits.
However, it has one fundamental vulnerability!
That being that it is susceptible to interferences or distractions, especially when trying to go to sleep.
Here are some useful techniques you can implement today on how to relax your mind for sleep.
1. Develop Self- Control
Developing your self-control can lead to having control over all aspects of your life, including bedtime.
I don’t know if any of you can recall/know the 1960s marshmallow experiment. This was an experiment conducted on four-year-olds – they could either get one marshmallow now or wait and get two marshmallows later.
These children were followed into adulthood.
What psychologist Walter Mischel noticed was the children who had displayed self-control were more successful academically, had better sleeping habits/health as well as lower rates of marital separation and divorce.
There was another experiment conducted involving 1000 children who were tracked from birth to the age of 32.
In this study, researchers found that childhood self-control predicts how well the child would do as an adult.
How do they know this?
By tracking the children, they learned the ones with self-control were the ones who were more successful, which involved their health as well as wealth.
How can you develop self-control?
One of the best ways I found to develop self-control is to have a can-do attitude. This attitude can go a long way in helping you reach your goals.
Always monitor yourself for progress. As you know, people who are trying to lose weight usually count their calories. Those who don’t count their calories typically end up not losing any weight.
You will always need to self motivate yourself, especially when it comes to developing self-control.
If you don’t have any motivation for what you’ll achieve, know self-control won’t turn itself on.
You need to flip the switch!
Learning to resist temptations requires willpower, which comes from self-control. The thought process is to do one thing and be good at. Then move on to the next one.
This will help you relax your mind before bedtime because this is when you can learn to filter thoughts that don’t belong. You then gain self-control over your thoughts to have a successful rest at night.
2. Practice Mindfulness
By practicing mindfulness, you are teaching your mind how to stay hyperaware yet be focused and relaxed. It’s aware of what’s going on; however, you are intentionally telling it to focus on one thing.
Being aware during mindfulness helps to prevent the anxiety of overthinking and rumination, which can lead to destructive thoughts.
You are also improving your memory as well as concentration and performance. During mindfulness, you are forced to pay attention to one thought.
Being relaxed and calm during mindfulness will also allow it to manifest itself in your daily life, leading to a night of better sleep at night.
Another thing I learned is that b12 can also help you sleep by taking care of deficiencies which help to retain calmness in the mind by helping to draw out focus where it belongs.
Exercise is another way to learn to have a calm mind. How exercise induces calmness is that when you go to the gym, you work on one machine to develop the muscle for which the apparatus is made.
Most people who go to the gym would never randomly decide what to do when they get there.
They already have a plan laid out of what they need to do to get to their goal.
By following the plan that they’ve laid out at the gym, subconsciously their teaching themselves how to keep their mind relaxed at all times.
Remember to exercise during the daytime otherwise, it can lead to hot sleeping at night.
4. Avoid Distractions
Sometimes I wake up in the morning with 1001 things to do.
Obviously, I’m not going to get 1001 things done; maybe I’ll be able to do one of check of one of those things as being done.
Overloading myself right in the morning does not set me up for the rest of the day.
Distractions come in many forms such as phone calls, email and if you work at home, family members walking in.
There has to be a way for you to learn how to avoid distractions. It’s these very distractions that will lead you astray, believe me, once you’re distracted it becomes tough to return to what you are doing.
Have you ever watched a YouTube video? I’m pretty sure you have.
Have you ever noticed that YouTube videos unless you’re relaxed, are great attention hogs?
I definitely have!
When I go to watch a YouTube video, I don’t just stop at one. In the right panel are a bunch of videos that YouTube throws at me thinking I’ll be interested in them too.
Well, guess what?
I am interested. There were nights where I used to waste hours upon hours watching YouTube videos.
Now I permit myself to watch a video or two, then allow my mind to achieve gentle relaxation, which helps to lead to a better quality of sleep.
5. Learn Something New Every Day
Remember learning something new every day doesn’t have to be complicated. As a matter of fact, it can be pretty straightforward.
For instance, last night, I wanted to learn how to do Facebook ads. So off, I went to YouTube to look for how to create Facebook ads.
Before we go a little further let me tell you I did not allow the right panel to distract me!
Anyways back to my story about learning to do Facebook ads. It was something new to me; I knew I had to learn it, so I was very relaxed about doing what needed to be done.
What the past me would’ve done was watch a little bit of the training and then go off to watch something which held my interest.
But last night, I was thrilled with myself that I completed the whole video and set up a Facebook ad right away.
Which by the way is getting a lot of clicks, which means I am happy I learned something new.
6. Let Go of Negative Thoughts
Negative thoughts are a hindrance as well they bring you out of relaxation fast. There isn’t a day that I don’t have the thought, “Why do I get so many bills!”
What do I do with that thought?
I let the thought play out because I know the thought needs to be heard. As soon as I’ve listened to a thought, it leaves my mind.
Every single thought we have has value, doesn’t matter if it’s negative or positive. The value is that it needs to be heard. Once it’s understood, it’s finished for the day.
Read my post on how to conquer your inner critical voice for sleep; it has few great techniques which may help you clear our mind.
In conclusion, how to relax your mind for sleep may involve doing some focused activities, but remember that this will lead to better sleep at night.
Having an excellent sleep leads to having a better day. Both day and night go hand in hand. One builds upon the other.
Share in comments below what you do during the daytime to prepare your mind for relaxation to sleep at night.
Reading is my favorite thing to do. But other than reading, I enjoy discovering new techniques on how to do something in simpler methods. My daughter likes to call me the Renaissance woman. So I do have to live up to the name.
One of my main issues is sleeping, so I’m always searching for new ways to get a good night sleep, I’m more than happy to share them with you.
My posts are either geared towards pain or self-help. Pain posts because I suffer from ongoing cancer pain. In the past 6 years of my fight with cancer, I have learned many ways to deal with pain, especially when going to bed.
The self-help posts come from my work as a mental health counselor for over 15+ years. My background in counseling training is from UFV and RRU. I also have personal trainer certification from IFA, so I might throw in some exercise posts as well.