It’s midnight; you are lying straight in your bed, staring at the ceiling. You find your mind racing at night about tomorrow’s meeting, pending work, or maybe about an awkward conversation you had a week ago.  With all this chaos in your mind, you wonder why you can’t sleep, and in the last ditch effort, you pull out your phone and start searching Google to find out how to relax your mind to sleep. 

If all this sounds similar to you, then you are not alone. Many of us are in a similar situation where our brains keep buzzing with the day’s stressors, making it hard to fall asleep. In fact, about one-third of the world’s population suffers from it. 

But don’t worry. This article will be your go-to guide on how to silence your mind to sleep. So get comfortable and keep reading for the best tips on how to relax your mind to sleep.

Why Is It Important To Relax Before Bedtime? 

Many of us in the modern world expect to be able to sleep right away as we lie in bed and switch off the lights. We think we will be able to sleep instantly. But unfortunately, sleep isn’t quite like this for most of us. 

Sleep is a physiological process. You can think of it as a plane landing that takes time to descend gradually. The usual time one takes to sleep is around 20–25 minutes. And if that is disrupted with endless thoughts and worries, then it affects your quality of sleep.

But if you relax and learn how to quiet the mind chatter, you will not only sleep better but also improve the quality of sleep you will have. Better sleep means better focus, and it means more creativity for the next day. Also, if you learn how to relax your mind to sleep, you can also reduce the incidence of sleep problems for yourself. 

So, taking time to relax in bed is not a luxury; it is important for your mind and body for a restoration of sleep.

Best Tips on How To Relax Your Mind To Sleep

Now that you know how important it is to relax in order to get a good night’s sleep, let’s look at some of the best ways to relax and fall asleep without any problems.

1. Schedule Your Worry Time 

While it might not be the tip you expected, why not give it a try?  

You can calm your overactive mind at night by simply setting aside a specific time to address your worries earlier in the day. Choose any time of the day for 15-20 minutes when you can sit and reflect on your worrisome thoughts. Use that time to acknowledge those problems and find possible solutions. You can even share your thoughts with someone whom you trust. But make sure that this worry period does not prolong. 

If you follow this method, it is easier to have peaceful thoughts before bed, sleep better, and worry less. 

2. Follow Sleep Hygiene 

Practicing good sleep hygiene is equally important for better sleep and reducing anxiety. Here are some of the best tips: 

• Be Consistent in Your Sleep Time: Follow the same sleeping time every day, even on weekends. It will help you to remove unnecessary thoughts but also help to sync with the internal circadian rhythm. 
• Keep the Room Quiet and Dark: Bright lights disturb the circadian rhythm and reduce the secretion of melatonin. That is why it is suggested to use dimmer lights in the bedroom.
• Make It Cooler: The temperature of your bedroom is also important for ideal sleep. So, the experts recommend keeping it between 60 and 68 Fahrenheit (16 to 20 degrees Celsius). 
• Cut-off Gadget Use: Disengage from your computer, laptop, and cell phone almost half an hour to an hour before you plan to sleep. These gadgets are your sleep stealers because of the blue light they emit. 
• Avoid Afternoon Naps: While it is usually suggested to take an afternoon nap to fight fatigue, don’t exceed them by more than 25 minutes. If you sleep longer, research suggests that you might wake up feeling more lazy and anxious.
• Avoid Certain Foods: Another best thing is to avoid spicy, caffeinated, more carbs, and big meals at night, as all of these can cause problems with digestion and make it harder to sleep. 

Even though these bedtime activities don’t guarantee that you will sleep right away, they can help you get over the common issues that keep you from getting a good night’s sleep. 

3. Make Use of Deep Breathing to Relax Your Mind to Sleep

If you want to calm down those racing thoughts and sleep peacefully, deep breathing can be a game changer. Deep breathing has been specially found to slow heart rate, which can be helpful if you are feeling anxious or stressed. 

One popular deep breathing method is the 4-7-8 method, known for its calming effects and simplicity. Recent studies have found this exercise beneficial for reducing stress and anxiety. 

Following the 4-7-8 method is very easy and can be done while lying down in bed. 

• Start by inhaling the air deeply by your nose and counting for 4 seconds as you do. Focus on filling your lungs completely. 
• Next is to hold this breath and count for 7 seconds. The pause will help to benefit relaxation and allow oxygen to move freely in the body. 
• In the end, exhale the air out slowly for 8 seconds while making a sound as if you are blowing candles. This long exhale will help to relax the tightened muscles. 

You can repeat this cycle four times and see the relaxing and sleep-inducing effect it brings. But if you feel relaxed and tired before the completion of the cycle, then it’s completely fine and let it be. The goal is to find what works best for you.

4. Try Some Relaxation Techniques

If you are looking for a way to sleep fast in 5 minutes, then there is nothing better than relaxation exercise. And one of the best exercises for insomnia here is progressive muscle relaxation. This simple yet powerful technique is an excellent exercise for insomnia that helps you relax muscles while sleeping.

Here is how to add this relaxation exercise to your bedtime routine:

Tense a group of muscles, let’s say foot muscles, and hold it for 5 seconds while taking a deep breath. Now exhale gradually while loosening the foot muscles and feel the relaxation in them. 

In the same way, gradually work your way up to other groups of muscles by tensing and calming your legs, thighs, and so on. 

Remember to take a 10-20 second break for each muscle group and feel the calming effect.

5. Do Some Visualization 

Another effective method on the list for how to relax your mind to sleep is the use of visualization. This is especially useful if methods like deep breathing don’t help. Even some studies have found that some people fall asleep faster when using “imagery distraction” to sleep. 

There are many ways to use this method. You can start by imagining a serene location like a cloudy meadow or a sunset. Now, think that you are there yourself and feel the breeze and state of relaxation it might evoke. If you still find it hard to feel it, researchers recommend adding questions to engage your senses. For example, ask yourself, “Do I feel the warmth of  the sun?” Or “What does the air smell like?” 

You can also visualize relaxing your muscles, just like in the progressive muscle relaxation technique. Imagine each muscle group relaxing and letting go of its stress. If that doesn’t work, try visualizing yourself in a deep, comfortable sleep.

6. Drink Chamomile Tea to Relax Your Mind to Sleep

It is best to avoid caffeinated drinks and supplement almost 8 hours before bed. Research from 2023 has shown that taking caffeine late in the day can reduce sleep time by 45 minutes and decrease overall sleep efficiency by 7%.

So, what is the best alternative? Many doctors recommend taking chamomile tea, which is also considered a mild tranquilizer. It contains an antioxidant called apigenin that binds to specific brain receptors and may help lower your nervousness and make you feel sleepy. 

So brew a cup of tea before bed, add some lavender for enhanced soothing, and make it a nice, comforting routine to calm the mind for sleep.

7. Read a (Calming) Book 

Reading before bed is a classic approach when learning how to relax your mind to sleep, as it helps signal your brain to wind down. It is one of the methods for relaxing before sleep we see in movies. Even research backs it up that people who read books before bed generally have 8–22%  better sleep quality compared to others.  

When choosing what to read, always select simple and uplifting reads rather than mystery or suspense, as they might not give you the calming effect you seek. Also, consider using paper books rather than ebooks. These books are easy on the eyes, and the lack of blue light sends a signal to the brain that it’s time to relax.

8. Try White Noise 

White noise is a type of calming sound that is produced by certain machines specially designed for this purpose. Many people find that white noise helps them fall asleep faster and sleep better by blocking out noises that might wake them up and make them feel safe.

If you’re wondering how to relax your mind to sleep, white noise could be a helpful tool in establishing a peaceful environment. It is even recommended by the Centers for Disease Control and Prevention (CDC) to make a good sleep environment. So, give it a try either by buying a white noise machine or downloading apps. 

9. Walk It Out 

It might be circumstances where you are lying awake in bed and it’s been more than 25 minutes, or you woke and can’t get back to sleep. Then, as a general rule of thumb, you should get up and do something else. Not like turning on the TV or using a cellphone, but rather prefer sitting in a dimly lit room and reading a book, listening to soft music or white noise until you feel sleepy again.

Conclusion

So there we have it! These are some of the best methods to relax the overactive brain and turn off the brain chatter. So the best is to follow these, find out whatever works for you, and when you do, stick to it. 

Also, if you have tried any of these relaxation techniques for how to relax your mind to sleep and felt and felt any improvement. Then, don’t hesitate, and feel free to share your ideas and stories in the comments section below. 

And if you’re interested in exploring more holistic methods for relaxation and well-being, be sure to check out my other article on 12 Holistic Approaches You Need to Try. 

FAQs

Why won’t my brain let me sleep?

Your brain won’t let you sleep because of the stress or anxiety of the day. It can also be overactive if you take too much caffeine or use screens before bed. All of such activities keep your brain alert. 

How do I calm my brain so I can sleep?

There are many methods to calm down the brain for a relaxing bedtime routine. Try deep breathing, progressive muscle relaxation, and reading before sleeping. 

How to stop overthinking when trying to sleep?

To stop overthinking at bedtime, consider scheduling a specific time ahead. Practicing deep breathing exercises and using visualization techniques to imagine calming scenes can also promote relaxation. 

How to trick your brain into falling asleep?

One thing you can do to trick your brain into sleep is to drink chamomile tea to soothe the anxious nervous system. You can also use the “4-7-8” breathing to help you relax and send a signal to the brain that it is time to go to sleep. In addition, using white noise can be great, too. 

References:

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