Encourage positive distractions

Encourage positive distractions

Focusing all your attention on how you can’t get to sleep will only make sleep more difficult. Instead, distract yourself with engaging imagery, involving as many as your senses as possible.

For example, close your eyes and picture a nice beach—can you hear the crashing of waves? Feel the sun on your skin? Taste the salt from the sea?

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What To Do When Worry Keeps You Awake

mindful.org

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Allow worrisome thoughts

If you’re unable to sleep because you’re fixated on something stressful that’s happening the next day, it’s common to want to push those thoughts from your mind. However, doing so may hurt more than it helps.

Remembering the mundane tasks that follow something stressful, can help you recognize that the panic will pass.

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Practice nightly mindfulness

Often when we’re wide awake worrying, we’re focused on something that’s happening in the future. Mindfulness can be a powerful antidote as it directs your attention towards what’s happening in the present: focus on your breathing or focus physical sensations like how warm your bed sheets feel.

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Mindfulness In Sleep

Sleep heals our mind and body, but in today’s fast-paced and distracted world, many people are sleep deprived, wreaking havoc on their attention spans, mood and brain functioning. Less sleep also results in weight gain, distress and risk of insomnia.

Mindfulness, or meditation/movement techniques that cultivate awareness and aid rest can tame our never-ending thought patterns, calming our minds for a better sleep.

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The Ultimate Guide to Mindfulness for Sleep - Mindful

mindful.org

Limit the time spent reading news

“Headline anxiety” is a growing problem. 

One way to reduce the impact of the non-stop news cycle is to use screen-time trackers, available for most smartphones, to limit the time you spend reading or watching the news on your mobile.

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Five ways to stop feeling overwhelmed by the news

theguardian.com

A Restful Environment

Your bedroom should feel like a sleep oasis — stress and distraction-free.

  1. The ideal room is cool and dark. Between 60 and 67 degrees, and the darker the better.
  2. Peace and quiet make for bedroom bliss. 74% of Americans think that quiet is crucial for getting good sleep.
  3. Choose the bedding (and sleep position) that’s best for you. A comfortable mattress is essential for good sleep.
  4. Declutter your bedroom. A messy room could cause sleep disorders.
  5. Pick the perfect pillow. Look for ones that are hypoallergenic.

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How to sleep better: 15 science-backed tips

headspace.com