It’s normal to have trouble falling asleep when you
have major life changes to deal with. You may find that you lie down exhausted
by it all, but then your mind won’t shut down so that you can rest. Here are
some things that you can do to invite sleep to come more easily.
Take light
daily exercise
Find time to move your body each day. Regular exercise
helps us sleep more swiftly and soundly. A brisk walk is all that is needed.
Have a no
tech bedroom
We have technology everywhere. But it shouldn’t be in
the bedroom. Ignore your TV, smartphone, and computer before bed. Resist the
temptation to check Facebook one last time before laying down your head. It
will only give your mind something else to start thinking about.
Journal
One way to get things off your mind before you close
your eyes is to journal your thoughts for the day. Getting them out of your
head and onto the page is extremely cathartic. This works best if you use a
paper journal, rather than an electric one (see below).
Unplug
earlier
The screens that we are all so addicted to emit blue
light which affects our natural sleep cycle. The blue light mimics sunlight, so
our brains actually wake up when we are watching a screen, whether watching TV,
playing games online, working on the computer or reading a book on an eReader.
Unplug at least 30 minutes before bedtime to ensure better, faster sleep.
Snuggle up with a good book instead.
Meditate
Even if you prefer to meditate in the morning, using a
guided meditation right before bed is very relaxing and can help you fall
asleep faster. There are lots of free meditation apps you can use if you don’t
already have a guided meditation that you like.
Keep the
same sleep pattern
When at all possible, go to bed and get up at the same
time every day. Your body will get used to this cycle so that you notice you
start to get drowsy right around your bedtime. You’ll find it easier to get up
in the morning also.
Only sleep
in bed
Excluding journaling and meditating, only use your bed
for sleeping and intimacy with your partner. Avoid studying or working on your
bed since your brain starts to believe that the bed is where work occurs. So,
when you hit the hay, instead of falling asleep the brain wakes up and prepares
for work.
