5 ways to relax your mind at bedtime for better sleep

Tips to stop worrying thoughts from keeping you up at night.

It’s long past bedtime, but you’re wide awake – mind racing, tossing and turning.

We’ve all been there. Why do our minds go full speed right at the moment we want to fall asleep?

Several factors could be to blame. From caffeine to television, lots can interfere with our mind’s ability to relax at bedtime.

Here are some ideas to stop worrying thoughts from keeping you awake at night.

1. Create a calming bedtime routine

The things you do before getting into bed can have a significant impact on your mind’s ability to relax.

Ideally, you should start preparing yourself for sleep up to two hours before you get into bed.

This usually means doing things that relax your mind and body, such as taking a bath or sipping herbal tea, and avoiding overstimulation, such as caffeine or sugar.

2. Set aside 10 minutes of ‘worry time’

Give yourself 10 minutes to sit with your worries before you hop into bed.

Write everything down or talk it through with a loved one – the goal is to get your thoughts out of your mind so you can go to bed with a clear head.

Make sure you set a timer, so you don’t spend too long ruminating on your thoughts.

You could try using our Worry Map tool for this exercise, which you’ll find in the ‘Tools’ section of this app.

3. Keep a notepad by your bed

Every time a worrying thought drops in, write it down so you can come back to it with fresh eyes in the morning.

By morning, you may be pleasantly surprised to find the worry is more of a molehill than a mountain. Things often seem bigger at night, when your brain is tired.

4. Distract yourself

The more you think about sleep, the more elusive it becomes.

There’s a reason why people say to count sheep or to count backwards. Sometimes, the best thing for a racing mind is a distraction.

You could try listening to a guided meditation, putting on white noise, or reading a book.

5. Get up and walk around

If you’ve tried following a calming bedtime routine, writing down your worries, and even counting sheep, but you still can’t drift off, then you might want to get out of bed.

Get up and make a cup of herbal tea, take a soothing shower, talk with a loved one, focus on your breathing, or try some gentle stretching.

Then, once you’re feeling calmer, come back to bed and try again.