Did you have a sleep routine as a child? Like children, adults can benefit from a regular sleep routine. This can be a great way to train your body and mind that it's time to wind down for the night.
Start your sleep routine about 30 minutes or an hour before bedtime. This will give your mind and body ample time to settle down so that you can sink into a restful night of sleep. A great idea for a bedtime routine is to take a warm bath before bed.
Limit the number of devices, screens, and electronics that you are using at night to avoid blue lights. These lights can alter your circadian rhythms which can make it difficult to sleep due to high light exposure. Blue lights can actually stimulate your brain, similarly to the rising sun.
Avoid scrolling on your smartphone or watching television before bed. Blue lights can actually stimulate your brain, similarly to the rising sun. Trade these activities with a more calming one, such as journaling.
This is a great way to clear your mind, which is great if overthinking is often the result of a bad night of sleep. If you have a busy day, it can be difficult to face silence and your mind may begin being overwhelmed with thoughts. When our thoughts race, it can cause us anxiety which can affect our ability to fall asleep.
Journaling is a great way to combat this issue. You can write down your thoughts, concerns, or worries to clear your mind at night. After writing in your journal, put it in a place where you can't see it, such as in your nightstand drawer. Additionally, if you find yourself up at night with worries, you can get up out of bed and write any additional concerns in your nighttime journal.