Tired of your noisy and busy brain? Learning how to sleep fast at night without thinking sounds difficult, right? Some nights falling asleep quickly doesn’t come easy. The act of trying too hard can cause a cycle of anxious, nerve-wracking energy that keeps our minds awake. And if your mind can’t sleep it’s difficult for your body to follow. Other people finds medication as their solution to induce sleeping. However, such medications are not ideal long-term solution. So, there are some scientific tricks you can flip the switch and guide your body into a shutdown mode.
If you don’t know why and how to sleep fast at night without thinking, maybe it could be your lifestyle. Keeping up with the intense demands of modern life is very exhausting. This situation is termed social jet lag. This happens to your body when drinking evenings turn into late-night parties. No matter the reason, keeping your body up past bedtime several times causes jet lag.
This is why it’s always a good idea to be in bed at the same time each night. But there are also nights when your brain is buzzing and not in condition to sleep yet. You might spending your night tossing, turning, and thinking about not sleeping only makes it worse. If you’re having these sleepless nights just don’t lie down yet. Yes, or else you’ll end up looking like a zombie in the next morning.
These are some helpful tips on how to sleep fast at night without thinking? You probably aware of some basic ideas like reading a book and turning off your electronics, but those don’t work, what can you do?
Different things work for different individuals, so why not take some time to experiment to find what works for you.
Here are some creative but basic ways you can try practically anywhere to sleep faster and better at night. But of course, these won’t replace medical advice from your doctor, and still you should consult a medical professional if you have serious sleep problems. These tips might surprise you that they can make a big difference between a restless night and sweet dreams. Let’s find out how to sleep fast at night without thinking.
This method was first reported by an American researcher, Sharon Ackerman. How to do this?
- You have to relax your entire face, including your muscles inside your mouth.
- Drop your shoulders to release the tension and let your hands drop to the side of your body.
- Exhale, relax your chest.
- Relax your legs, thighs, and calves.
- Clear your mind for 10 seconds by imagining a relaxing scene.
- If this isn’t working, try saying the words “don’t think” over and over for 10 seconds.
- Within that 10 seconds, you should fall asleep.
Create a consistent sleeping pattern
If you are not aware, those irregular sleeping patterns could interfere with your sleep because it interrupts your body’s circadian rhythm. It is the selection of your behavioral, physical, and mental changes that follow a 24-hour cycle and it determines whether your body is ready for sleep or not. This is heavily influenced by a biological clock that releases hormones to induce sleep. Instead of lying in bed, try doing something relaxing until you feel tired. You may also take a warm bath, or sit in a comfortable chair and listen to soft and calm music.
If paying your bills is also stressing you and leading you to poor sleep, try taking care of all your bills and emails tomorrow.
Turn off scary or suspense movies and TV shows, log out your social media, even if you’re just reading or watching online stuff.
Why not make a to-do list?
Make a list of things you need to finish, calls to make, and even deadlines to beat. It’s really hard to remember and do everything all at once. Let go of this mental load by writing it down on paper. Allot 5 minutes of your before your bedtime to write down every task you need to take care of the next morning. Through this simple habit, you’ll get it off your mind and be able to sleep faster without thinking too much.
Release all the tension from your body and you’ll find it easier to let go of all your stressful thoughts.
Let your muscles fully relax by lying on a flat surface, taking a deep breath, and deeply exhaling. Squeeze and release one part of your body at a time. You can start it with your toes, then move to your heels, thighs, belly, and forehead to be the last. Now, how are you feeling? Are you now feeling relax?
Calming your brain to sleep fast has also something to do with your breathing.
With your breath, you have a ready-made tool to relax. You may try this routine. First, place your hand on your heart and feel its rhythm. Take a deep breath for 4 seconds then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down and your thoughts should soon ease up too.
Keep your lights off.
The light could also influence the circadian rhythm, which helps your brain and body know it is nighttime. Keeping your room dark when going to bed is of big help to bring you to sleep. It’s also a great help if you’ll set your bedroom in a no-screen zone. As you know, your phone, tablet, and other screens can disturb your sleeping pattern. Do you why? It is because those devices give off blue light, which signals your body to stop making melatonin, a hormone that controls when you feel sleepy. This light leads your brain to stay alert. Also, the frequent late-night notifications’ buzzes can disturb your peaceful slumber. This is why the best way to sleep is to keep your TVs, computers, and of course your phone out of your bedroom.
Try meditation or simple mindfulness.
These activities can help you reduce anxiety, which sometimes causes sleep disturbance. Learn to calm your busy mind, and you’ll find it easier to doze off at night. If you’re new to meditation practice, it helps if you’ve got a point to focus on. It could be your breathing or thought process that you’ll be at peace. It’s normal that at first, you may struggle to balance your thoughts so it’s okay to stop after a minute or two then try again next night and you’ll be able to get used to it.
If you worry too much about something, you might not get to sleep. To unchecked all these unto your head, you can start reciting the letters of the alphabet in your head and when you get a few letters in, say something out loud. If you noticed that your ABCs came to a pause, that’s what can happen if you voice out loud your worries.
Avoid naps during daytime.
Taking naps during the daytime, especially those that last longer than 2 hours can also interfere with your circadian rhythm. One of the researchers found that those who napped at least three times per week and those who napped for longer than 2 hours each time had lower sleep quality than those who didn’t.
Keep moving during the day.
Physical tiredness has a positive impact on your sleep quality. It was found that those experiencing sleeping difficulties have less physical exercise. Though it is still unclear whether or not exercising at different times of the day affects one’s sleep.
Read a book.
Reading books can be relaxing to your brain and helps prevent anxious thought patterns that could disturb your sleep. Also, it is best to avoid books that might cause strong emotional responses.
Stay away from any caffeinated products.
As you may know, caffeine is a stimulant. It keeps you awake and disrupts sleep patterns. Thus, it is best to avoid caffeine for at least 4 hours before your bedtime.
When you’ve got racing thoughts, your mind involuntarily digs up random thoughts and memories and moves rapidly from one to another thus resulting in you not fall asleep.
Why not picture a relaxing scene that involves sleep and build that scene in your mind. Imagine the waves sound like, the palm trees, an event the sensation you feel. If it doesn’t work and you’re still wide awake, try getting up and do something relaxing that might make you feel drowsy.
But what causes you to think so much?
There’s no single cause of racing thoughts. But according to a study, it could be a symptom of bipolar disorder and there are various factors that could trigger these thoughts too. It could be anxiety, depression, chronic stress or maybe due to some medical conditions.
How to sleep fast at night without thinking to stop these racing thoughts?
Focus on the present not on what had happened and will happen. There are some people who focuses on things that happened in the past, and obviously that cannot change anything about it. Why not say this instead. “I won’t worry about the past or the future, I’ll focus on what I can control”, is a good consolation to start.
- Take deep breaths. Our body’s natural panic response is to speed up our heart and breathing rare. This happens when our mind begins racing. Medical experts suggest to take slow, deep breaths as it reduces our stresses and promotes a feeling of calmness to stop racing thoughts. You may try doing the following:
- Breathing in slowly while counting to five
- Holding your breath for a few seconds
- Breathing out while counting to five
You can practice deep breathing exercises anytime without any specialized training.
- Use mantras. Mantras or positive self-statements, or simple words or phrases that a person can repeat to calm their mind. You can try repeating the phrases like, “I can get through this,” or “It will be okay”. These mantras will allow your mind to focus on one simple positive or encouraging thought.
Your body deserved the rest it needs that is why getting to sleep naturally is one of the best ways to ensure it. Trying those ways mentioned above can increase the possibility of falling asleep without the intervention of any medication aids. If your mental health condition causes you to have racing thoughts resulting in sleeping disturbance, it’s essential to seek medical help for diagnosis and treatment. So, make sure to adopt any of these ways if you don’t know how to sleep fast at night without thinking.