Desperately Seeking Silence
We’ve all been there, desperately seeking silence. Dog tired and dead on our feet, and most importantly, can’t wait to get some zzzs… Then the inevitable happens. After making it up the wooden hill and into bed, your eyes widen in the dark and you can’t sleep. This is when the brain normally wakes up, and thoughts, worries and anxieties race around and around the head like an excited puppy chasing its tail.
Sound familiar? If so, you are not alone and many understand how frustrating this is when all you want to do is quickly drift off for the night.
So what can you do to ease the racing mind at night? Bed experts Sussex Beds has compiled the company’s best bedtime tips to try to quieten the chit-chat, and mellow the mind:
Manage worry
“Never put off till tomorrow what can be done today”, is a quote we are all familiar with, yet many are guilty of doing. Write a list of worries, deadlines, and chores you must address and action them one by one during the daytime. By creating a list, you are facing your fears head-on and you can focus clearly on accomplishing them, rather than worrying about them at night.
Breathe
Break those repetitive thought processes by focusing on your breathing in bed. This is a practice commonly used by Buddhist monks where they concentrate on their breath to block out and silence all other ‘noise’. By adopting a simple breathing exercise where you pay attention to the air flowing through your body, your thoughts can be controlled.
Exercise
Incorporating exercise into the day works twofold. Firstly, any moderate exercise from brisk walking to swimming releases endorphins in the brain. Endorphins are the body’s natural ‘feel good’ chemicals. Exercise also tires the body physically, so when it is time for bed you’ll be mentally tired too, bringing the body and mind in harmony together.
Distractions
The use of smartphones and tablets is generally discouraged in bed as they are known to disturb sleep. However, why not try listening to a stress-relieving app or an audiobook when turning in for the night. Obviously, remember to plug in your earphones as if you have a partner they won’t be impressed by listening to that type of ‘pillow talk’.
Mind your mantra
In mediation techniques, the word Mantra is used often. Mantra mediation is a word or sound that is chanted repeatedly (using your inside or outside voice) to help keep concentration, and like controlled breathing, helps to soothe the mind. You can use any word, phrase or sound you like but try choosing one you find personally uplifting or inspiring to ignite positivity from within. Phrases you could try include: “I am achieving my dreams”, “I love my life”, or even just saying the word “Om”. Om is traditionally used in yoga sessions to help connect the body, mind and soul.
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