Difference between revisions of "Calm Your Imagination Before Sleep"
m (Update ref tag) |
m (Text replacement - "[[Category: B" to "[[Category:B") |
||
| (8 intermediate revisions by the same user not shown) | |||
| Line 1: | Line 1: | ||
| − | + | Having an active and creative imagination is a great gift. At night, though, it's not always so great, especially if it's keeping you awake. Don't despair! This article will introduce a few ways to help you fall asleep when your mind is over-active. | |
[[Category:Bedtime Routine]] | [[Category:Bedtime Routine]] | ||
| Line 10: | Line 10: | ||
#Breathe out of your left nostril. Breathing out of only your left nostril is supposed to help relax your sympathetic nervous system.<ref name="rf17098">http://www.ncbi.nlm.nih.gov/pubmed/8063359</ref> This can calm your mind and imagination and help you fall asleep. | #Breathe out of your left nostril. Breathing out of only your left nostril is supposed to help relax your sympathetic nervous system.<ref name="rf17098">http://www.ncbi.nlm.nih.gov/pubmed/8063359</ref> This can calm your mind and imagination and help you fall asleep. | ||
#*Close your right nostril with the thumb of your right hand. Breathe in slowly and deeply through your left nostril. Hold, then exhale. Repeat, letting the tension release from your body as you calm your mind.<ref name="rf17099">http://www.grdhealth.com/yogameditation/leftnostril.php</ref> | #*Close your right nostril with the thumb of your right hand. Breathe in slowly and deeply through your left nostril. Hold, then exhale. Repeat, letting the tension release from your body as you calm your mind.<ref name="rf17099">http://www.grdhealth.com/yogameditation/leftnostril.php</ref> | ||
| − | #Read. Engaging in a calming activity, like reading, before bed can help the body start to relax as it prepares for sleep.<ref name="rf13289" /> Since you don't want to stimulate your imagination too much, make sure to read a book that won't get your adrenaline or mind racing. Try something fun and soothing, or something you have read before. | + | #Read. Engaging in a calming activity, like reading, before bed can help the body start to relax as it prepares for sleep.<ref name="rf13289">http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips</ref> Since you don't want to stimulate your imagination too much, make sure to read a book that won't get your adrenaline or mind racing. Try something fun and soothing, or something you have read before. |
#Meditate. Take up [[Meditate|meditation]]. Try meditation before you go to sleep. Meditation calms the mind, and some types of meditation teach you how to clear your mind completely. Try these tricks when you're starting: | #Meditate. Take up [[Meditate|meditation]]. Try meditation before you go to sleep. Meditation calms the mind, and some types of meditation teach you how to clear your mind completely. Try these tricks when you're starting: | ||
#*Concentrate on each breath you take. Breathe slowly and enjoy each breath. Concentrate on how good it feels to be able to breathe. When you slow your breathing, this tends to slow your heart rate as well, which ultimately calms you down. | #*Concentrate on each breath you take. Breathe slowly and enjoy each breath. Concentrate on how good it feels to be able to breathe. When you slow your breathing, this tends to slow your heart rate as well, which ultimately calms you down. | ||
| Line 33: | Line 33: | ||
#Lower your body's temperature. One way to promote sleep and help calm the mind down is to cool yourself down. Being too hot can disturb your sleep, which can keep your imagination going. Lower the temperature in the room or remove a blanket to help cool yourself down.<ref name="rf17100" /> | #Lower your body's temperature. One way to promote sleep and help calm the mind down is to cool yourself down. Being too hot can disturb your sleep, which can keep your imagination going. Lower the temperature in the room or remove a blanket to help cool yourself down.<ref name="rf17100" /> | ||
#*Keep your room between 60-75 degrees Fahrenheit.<ref name="rf13289" /> | #*Keep your room between 60-75 degrees Fahrenheit.<ref name="rf13289" /> | ||
| − | #Take a bath. Taking a bath raises your temperature, and then going into your cool bedroom lowers it. This change in body temperature causes you to be drowsy because of a decrease in metabolic activity.<ref name="rf4698" /> | + | #Take a bath. Taking a bath raises your temperature, and then going into your cool bedroom lowers it. This change in body temperature causes you to be drowsy because of a decrease in metabolic activity.<ref name="rf4698">http://greatist.com/happiness/tip-take-warm-shower-bed-help-sleep</ref> |
#*Try burning scented candles or using aromatherapy bath salts or body wash. Or burn essential oil or place it in a diffuser. Lavender and Roman chamomile oil both promotes sleep.<ref name="rf17103">http://www.aromaweb.com/articles/aromatherapyandinsomnia.asp</ref> | #*Try burning scented candles or using aromatherapy bath salts or body wash. Or burn essential oil or place it in a diffuser. Lavender and Roman chamomile oil both promotes sleep.<ref name="rf17103">http://www.aromaweb.com/articles/aromatherapyandinsomnia.asp</ref> | ||
#Exercise. Exercise helps you fall asleep more quickly and sleep better. It can help tire your mind and body so you can hit the pillow and drift off. Make sure that you exercise at least 3 hours before bedtime. If you have trouble falling asleep, try exercising even earlier in the day.<ref name="rf13289" /> | #Exercise. Exercise helps you fall asleep more quickly and sleep better. It can help tire your mind and body so you can hit the pillow and drift off. Make sure that you exercise at least 3 hours before bedtime. If you have trouble falling asleep, try exercising even earlier in the day.<ref name="rf13289" /> | ||
| Line 39: | Line 39: | ||
#*Close your mouth and inhale through your nose for a count of 4. Hold your breath for a count of 7. | #*Close your mouth and inhale through your nose for a count of 4. Hold your breath for a count of 7. | ||
#*Exhale completely through your mouth for a count of 8. | #*Exhale completely through your mouth for a count of 8. | ||
| − | #*Do this for a total of 4 times.<ref name="rf7985" /> | + | #*Do this for a total of 4 times.<ref name="rf7985">http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html</ref> |
#Drink tea. Some teas can have a calming effect on the body and the mind. An hour or so before you want to fall asleep, brew a cup of chamomile, Valerian, or lavender tea. Some tea companies also sell blends specifically for helping sleeping.<ref name="rf17104">http://www.nosleeplessnights.com/tea-that-helps-you-sleep-looking-beyond-chamomile/</ref> | #Drink tea. Some teas can have a calming effect on the body and the mind. An hour or so before you want to fall asleep, brew a cup of chamomile, Valerian, or lavender tea. Some tea companies also sell blends specifically for helping sleeping.<ref name="rf17104">http://www.nosleeplessnights.com/tea-that-helps-you-sleep-looking-beyond-chamomile/</ref> | ||
#*Don't put sugar in the tea. This can help you stay awake. | #*Don't put sugar in the tea. This can help you stay awake. | ||
| Line 48: | Line 48: | ||
#*Avoid looking at bright screens for 2-3 hours before bed. | #*Avoid looking at bright screens for 2-3 hours before bed. | ||
#*If you can't get away from the light, try wearing an eye mask. | #*If you can't get away from the light, try wearing an eye mask. | ||
| − | #Reduce caffeine intake. Caffeine is a stimulant. Drinking too much caffeine too close to bedtime can make your mind and imagination work overtime. Try limiting the amount of caffeine you drink throughout the day, or don't drink so much tea close to bedtime.<ref name="rf17055" /> | + | #Reduce caffeine intake. Caffeine is a stimulant. Drinking too much caffeine too close to bedtime can make your mind and imagination work overtime. Try limiting the amount of caffeine you drink throughout the day, or don't drink so much tea close to bedtime.<ref name="rf17055">http://healthysleep.med.harvard.edu/healthy/science/how/external-factors</ref> |
#Go to sleep when you're actually tired. One reason your imagination may run away with you and keep you up at night is because your body and mind aren't actually tired. Staying in bed and tossing and turning just causes your imagination to keep working. Instead of lying there and being frustrated at your mind, get up and go to another room. Do a relaxing activity for 20 minutes, like light reading or listening to calming music. Then return to bed.<ref name="rf13289" /> | #Go to sleep when you're actually tired. One reason your imagination may run away with you and keep you up at night is because your body and mind aren't actually tired. Staying in bed and tossing and turning just causes your imagination to keep working. Instead of lying there and being frustrated at your mind, get up and go to another room. Do a relaxing activity for 20 minutes, like light reading or listening to calming music. Then return to bed.<ref name="rf13289" /> | ||
#Use your bed only for sleep. When your imagination is in overdrive, don't lie in bed tossing and turning. This makes your body start to believe that the bed is a place to think and be mentally awake. Instead, move yourself to another room.<ref name="rf17101" /> | #Use your bed only for sleep. When your imagination is in overdrive, don't lie in bed tossing and turning. This makes your body start to believe that the bed is a place to think and be mentally awake. Instead, move yourself to another room.<ref name="rf17101" /> | ||
