Rest is an ingredient of well-being from a physical and mental point of view. However, there are many obstacles that interfere with a restful sleep. For example, work worries. In this Psychology-Online article, we talk about how to relax to sleep and we give you the keys to know how to relax your mind before going to sleep, experiencing a pleasant feeling of well-being. Try to live your moment of rest as a daily pleasure that allows you to disconnect from the external to focus on yourself and experience the pleasure of rest. Also, remember that happiness accompanies you while you sleep.
Imagine the optimism with which you wake up after a night of restful sleep or the joy with which you open your eyes that day when you remember the pleasant taste of a dream that still remains in your memory. Below, we detail 9 keys and tips to relax your mind before going to sleep.
Take care of the rest environment
The space in which you are going to rest is very important and the quality of your sleep depends on its conditions.
- Ventilate your bedroom every day.
- Take care of the order in the stay.
- Make sure you have suitable furniture. To improve your nights, Kipli proposes the softness of organic cotton will help you relax and rest.
- Adapt the temperaturelighting and sound.
- Use a linens according to the season you are in.
- Leave electronic devices out of the room.
Establish a routine
Following a routine is key to relaxing your mind. try to lie down always within the same schedule. A schedule that can be more flexible on the weekend, however, try not to break it too much. Human beings need routine because we feel comfortable in it. And habits lead to this pleasant routine also in terms of sleep. For example, avoid staying up late watching television if you have to get up early the next day.
Digest before going to bed
It is very important that you wait two hours before to lie down in bed. Otherwise, you may have some discomfort that makes it difficult to rest. Another thing to keep in mind when we talk about how to relax for sleep is the food for dinner. These should be healthy and light, avoiding heavy, greasy meals and alcoholic beverages.
A time of reading
How to disconnect your mind to sleep? If you like to read, then you can leave a book on your nightstand that you dedicate a few minutes to every day before going to bed. Reading as an enjoyment becomes a pleasant invitation to say goodbye to the day with a dose of creative leisure. Many people say they don’t read because they don’t have time for it. However, fifteen or twenty minutes of reading a day can be very productive.
It is convenient to have a relaxing read before going to sleep, leaving for another time texts that require concentration or suspenseful stories that can create more activation than lead to relaxation.
Make a mental review of beautiful moments
This psychological exercise is a good routine to relax your mind before going to bed. Say goodbye to the day by reviewing situations, words and details that you liked about today. They do not have to be extraordinary matters. Take into consideration even the simplest aspects of the routine. Why is this exercise rewarding? Because it helps you create a happy mood shortly before sleeping. That is, you develop a happy disposition for sleep. Related to this point, if you have the habit of to write a diarythis is a good time to jot down some ideas.
A bath at the end of the day
Bath time at the end of the day provides an added advantage compared to the morning. You can enjoy this bath with peace of mind. A hot bath or shower helps a lot to relax before going to sleep. This state of relaxationafter a day of hard work, allows you to create a disconnection anchor to focus on yourself.
Relaxation exercises
How to relax your mind to sleep? Once lying in bed, breath deeply. Focus solely on the act of breathing and feel how this well-being renews your body. You can use soft background music to create an atmosphere that invites this relaxation.
In this article, you will find more information on how to perform the . Additionally, at the end of this article, you will find a guided relaxation video.
Use an agenda for work
Often, a common cause for concern is that the person is mentally reviewing what they have to do the next day. If you adopt the habit of writing down your tasks in an agenda, then at the end of each afternoon review the next day’s agenda to have an overview of what that moment will be like. Once you have reviewed your agenda, your mind disconnects from that matter.
Remember a beautiful moment in your life
Another exercise that you should know if you are wondering how to disconnect your mind to sleep better is visualization. Remember a time when you felt good and happy. Bring to your mind all the details of this moment and recreate yourself in those sensations.
Each person is unique and unrepeatable. For this reason, of all the ideas provided in this article, choose those that help you the most in your daily rest.
Finally, we leave you with a video that will help you relax.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to How to relax to sleepwe recommend that you enter our category.
Bibliography
- Millán Duarte, Y., & Sánchez Pablo, P. Health program to improve sleep hygiene.
- Sierra, JC, Jiménez-Navarro, C., & Martín-Ortiz, JD (2002). Sleep quality in university students: importance of sleep hygiene. Mental health, 25(6), 35-43.