Tips To Clear Your Mind And Sleep Better

If your nights are bombarded with thoughts or brooding that prevent you from sleeping, you will no doubt carry the appearance of a zombie the next day. In today’s article we will give you some tips to clear your mind and sleep better.

Tips to clear your mind and sleep better

No one can deny that a creative mind is a special gift. All too often, however, it will work against us and prevent us from getting a good night’s sleep. If your head is filled with ideas through a whirlwind or a flood at night, it may be time to change some habits.

In this article we will explain how you can clear your mind to get a recharging sleep and the energy to do your best during everyday activities.

Establish a routine

You should be strategic with the hours before you go to bed. If you are active until the last minute before going to sleep, it is easy to understand why your mind is unable to relax. We therefore recommend that you avoid screens, physical activity, work and study one to two hours before going to bed.

You should help both the body and the brain to relax and enter a “resting stage”. A routine should signal to your brain that it needs to calm down to sleep later at a certain time.

You can read a little, do some yoga, meditate or take a hot shower. It is also a good idea to remove makeup as well as change into more comfortable clothing during this time.

Schedule weekly activities to clear your mind

A good idea to clear your mind before going to bed is to write down what you have to do the next day or during the week. When you write down the ideas that are “trapped” in your head, the brain can relax.

Another good habit is to have a diary or an agenda where you can write down all your thoughts. Try to be as specific as possible when writing. Dedicate a few minutes to writing down your thoughts. By doing this, you can “empty” the brain so that it knows it is time to rest.

3. Be comfortable

If it is too hot or cold, the clothes are too tight, the light is turned on, if you can hear the faucet dripping or other disturbances, it will be easier for the mind to be distracted with thoughts and ideas.

4. Visualize to clear your mind

Imagine something that motivates you before you go to sleep. You may not think that this will help you clear your mind, but in addition to doing so, it will also help you dream of good or positive things. You can imagine walking in the countryside or along the beach, swimming in the sea or a river, admiring the colors of autumn or the butterflies during the spring.

What is so helpful about visualizing?

It is useful for keeping your imagination focused. By doing this, you can put aside all distracting and energizing thoughts. Do not forget that you should imagine calm and pleasant things. Avoid stressful and nerve-wracking visualizations.

5. Work out in the afternoon

You should not exercise after the sun has set since your body and mind are unable to calm down for a few hours after a workout.

The best option is to exercise around 18:00 in the afternoon. By exercising at this time, you will have plenty of time to relax, take a shower, make and eat dinner and do other activities until you go to bed.

Thanks to the fact that exercise allows us to release endorphins and toxins, the brain will be more relaxed and we will be able to sleep better. In addition, our body may require a break to recover after the workout.

6. Do not check your email

Do not use any kind of electronic device if you want to empty your mind and rest for at least an hour before bedtime. Bright screens can put the brain in an awake state.

It may take some time to reverse this bad habit. If you are used to watching television before going to bed, we recommend that you choose a fun and easy program. In other words, you should try to avoid exciting movies or horror movies, or worse, the news.

7. Breathe deeply

If you are not used to meditating, it is a good idea to start by focusing on your breath. Believe it or not, inhalation is an art form. This practice can calm you down and put a restless mind into “sleep mode”.

• You can sit (in the lotus position with your legs crossed) or lie in bed.
• Turn off all the lights you can and make sure there are no sounds that can distract you.
• Close your eyes and inhale calmly through your nose. Count to 5, hold the air in your lungs before exhaling slowly through your mouth.
• Repeat the exercise three to four times. You will see that you begin to feel calmer and you will be able to relax when you go to sleep.

8. Drink tea to clear your mind and sleep better

Herbal teas can be very helpful when your brain refuses to let you relax. You can choose chamomile, turnip root or linden to relax.

Do not forget that you should drink it one hour before going to bed. Avoid sweetening the tea as this will have the opposite effect.