How to Quiet Your Mind at Night and Get Better Sleep

You’ve finally tucked yourself in for the night, only to confront racing thoughts and lingering anxiety from the day. Few things are more frustrating than feeling tired but sensing that your mind or body aren’t fully ready to get some shut eye. Heed these tips to quiet your mind at night so you can get some much-need rest. 

Look at Your Daytime Habits

A crowded headspace may be your mind and body’s way of trying to tell you something. When your body doesn’t have what it needs to function and function well, you could experience feelings of restlessness or unease. For this reason, it’s a good idea to look at how you’re spending your time while awake in the day in order to better find sleep at night. 

Make sure you’re engaging in healthy habits during your waking hours. Focus on adequate nutrition, throw on a Thrive patch and get regular exercise and take steps during the day to continually reduce feelings of stress and overwhelm so they don’t build up throughout the course of a day. 

Switch It Up

Rather than lay down and try to fight your body when it comes to sleep, it’s best to get up for a few minutes and find a quiet activity to occupy yourself while you continue to wind down. You’re less likely to face troublesome insomnia when you give your mind and body the time they need to adequately slow down and relax. 

Stick to a Schedule

Your body’s sleep-wake cycle, or its circadian rhythm, regulates when your mind says it’s time to be awake and when it’s time to rest. When your sleep schedule varies from day to day, it’s going to be harder for your mind to know that it’s time to relax. 

If you can, give yourself a consistent bedtime and stick to it–yes, even on the weekends. The better your brain and body are able to anticipate sleep and wake times, the easier it’s likely to be to find rest when you need it. 

Practice Relaxation

If your mind seems to be going a mile a minute, try giving yourself a relaxing task to occupy your thoughts while soothing your body at the same time. Practice progressive muscle relaxation by starting at your toes and squeezing your muscles for a few counts and then releasing the tension. Work your way up your body, all the way to your head. This practice is best performed when synchronized with deep, slow breaths that help you feel doubly relaxed. 

Try a “Digital Sundown”

Blue light can take a toll on your sleep schedule. Though it’s tempting to wind down by scrolling on your phone, the light emitted from electronic devices can disrupt your body’s circadian rhythm and trick your system into thinking it’s time to be awake and alert. 

At least 30 minutes before bedtime, opt for screen-free ways to wind down, such as taking a bath, journaling, reading a book, playing a game, doing a puzzle or having a calm conversation with a loved one. As well, consider keeping your devices out of your bedroom entirely if notifications and vibrations are known to wake you up during the night. 

Take Deep Breaths

Deep breathing is a hallmark of many mindfulness techniques, and can go a long way in promoting feelings of physical relaxation. Like progressive muscle relaxation, mindful breaths give your brain something to focus on as you inhale and exhale. Try breathing in for at least five seconds and exhaling all of the air in your lungs. Count slowly, and keep breaths nice and steady. 

Let It Be

Sometimes trying to fight against your thoughts can actually contribute to more stress. Instead of worrying about how much you’re worrying, let yourself think about your life’s stresses for a set amount of time, and then commit to switching gears to something more relaxing. Your worries will be there in the morning, and fretting about them at night won’t make them disappear. A good night’s rest will help you better manage both daytime and nighttime anxiety, and that should be your nighttime priority.