5 Therapist-Approved Tips to Sleep Soundly Tonight
Sleeping is so very important in maintaining physical and psychological balance and being our best selves.
Many people make statements such as, “I never sleep,” “I don’t need a lot of sleep,” or “I can’t sleep.” These statements and beliefs need to be challenged. We need sleep. Our body is programmed to sleep, and it’s a function that is absolutely necessary.
Ideally, we want sleep to help our mind, body, and spirit rest, rejuvenate, reenergize, and heal. If worry, stress, or racing thoughts at night are making it hard to rest, anxiety therapy in Orange County can help you better understand the patterns keeping your mind active.
Below are five tips for sleeping soundly tonight.
1. Get comfortable
Take a shower or bath with lavender. Put on comfortable bed clothes. Set up a bedroom that is conducive for sleep.
Dim the lights. Keep the temperature cool. Reduce noise as much as possible.
These small choices cue the mind that it’s time for rest. When your environment feels calm, your body has an easier time settling down.
2. Write down your worries
Have a tablet or journal nearby and write down any worries, fears, troubling situations, or thoughts.
If you’re wondering how to sleep when stressed, writing can be a useful place to begin. Purging these thoughts helps cue the mind that it’s time to rest, not worry.
You are not ignoring your concerns. You are giving them a place to go so they do not keep circling through your mind when you’re trying to sleep.
3. Take inventory of your day
Write down at least one high point of the day and any low points in the day.
What areas did you succeed in? What areas would you like to improve if you are blessed with tomorrow?
This trains the brain to become aware of the high points of the day. You may be pleasantly surprised. There are many blessings in a 16-hour day, even when the day feels stressful or busy.
The CDC also shares sleep resources that can help you understand sleep habits and support healthier rest.
4. Make a gratitude list
Write down all the things you were grateful for throughout the day and in your life in general.
This may include basic functions and things we take for granted, but without them, life would be more challenging. For example, thank God I can see, walk, talk, eat, shower, go to the bathroom, drive, and think.
Then you can move into being grateful for your cup of coffee in the morning, your children, spouse, workouts, friends, family, job, income, finances, or health.
Gratitude helps shift the mind from worry to appreciation.
5. Practice prayer or meditation before sleep
Thank God for another day. Begin mindfulness meditation techniques to be present and peaceful as you fall asleep.
Instead of focusing on worries or situations throughout the day, remind yourself that those thoughts were already released when written.
Begin “I am” meditations and feel yourself drift into a restful night’s sleep. For example, “I am smart. I am beautiful. I am reaching my dreams and goals. I am lovable. I am peaceful. I am powerful.”
Everyone’s “I am” messages are unique and specific. Create yours today and begin programming your mind for success.
H2: Get support when stress affects your sleep
If stress, worry, or racing thoughts are making sleep difficult, support can help. Dr. Susan Pazak offers life coaching in Orange County and anxiety support for clients who want to feel more balanced, rested, and in control of their thoughts.
To learn more, please contact Dr. Susan Pazak for a consultation.
