At the end of a long day, all you want to do is relax and enjoy a good night’s sleep – but sometimes, your brain simply won’t switch off. If you’re finding it hard to wind down at the end of the day, this guide is for you. Read on for tips on how to quiet your mind and get the restful sleep you deserve – for more serious cases of insomnia, contact Project Yes in Durham for tailored support.

How to Quiet Your Mind Before Bedtime

• Establish a bedtime routine

One of the best ways to encourage your brain to wind down at the end of the day is to establish a bedtime routine. Just like when you were a kid, a set routine will signal to your body that it’s time to start getting ready for bed. So, pick a few calming activities that you can do every night before sleep – such as reading or taking a bath – and stick to them as much as possible. Over time, your body will start to associate these activities with sleep, making it easier for you to drift off when your head hits the pillow.

• Avoid screens before bedtime

This one might be tough for some people, but it’s important to avoid screens (including televisions, computers, and phones) in the hour or so leading up to bedtime. The blue light emitted by screens can interfere with your body’s natural sleep rhythm, making it harder for you to fall asleep. So, if you can, try disconnecting from electronics for at least an hour before heading to bed.

• Write down your thoughts

If you find yourself lying in bed with a million thoughts racing through your head, get them out by writing them down in a journal or on a piece of paper. Sometimes, simply getting your thoughts out of your head and onto paper can help calm your mind and allow you to fall asleep more easily.

• Try meditation or deep breathing exercises

If journaling isn’t really your thing, there are other relaxation techniques that can help quiet your mind before bedtime – meditation and deep-breathing exercises are two popular options that can help ease anxiety and promote better sleep. There are plenty of resources available online or in app stores that can walk you through these exercises step-by-step.

• Listen to calming music or sounds

Another option for those who have trouble sleeping is to listen to calming music or soothing sounds before bedtime. This can help drown out any outside noise that might be keeping you up at night and make it easier for you to relax into slumberland. Once again, there are plenty of great resources available online or in app stores that can help get you started with this technique, so find one that works for you and give it a try!

Sweet dreams!

There are many different things that people can do to encourage their brains to wind down at night and get a good night’s sleep, but what works for one person might not work for another person. So, be sure to experiment with different techniques until you find something that works for you! And if all else fails, remember that a good night’s sleep is never more than 24 hours away – so don’t stress about it too much!