We can all relate, I’m sure. Apparently Buddhist monks refer to the constant chatter in the human mind- monkey mind, swinging from branches, constant chattering but you can calm those monkeys down! You have heard them all before, but sleep hygiene is also a learned behaviour or you may need to adjust your habits to get some peace.
1. Deep breathing- I really enjoy the box breathing at night- breathe in for 4, hold for 4, out for 4, repeat.
2. Make sure you have listed down all the things your brain can’t wind down from- make a list get it on paper and act on it tomorrow.
3. Focus on 5 things in your environment- so if you are in bed- something you can hear, smell, feel- and deeply focus on each one- reminding yourself to calm down.
4. What is worrying you? Is it something you can control? Do you need some adrenal, hormone, or sleep support?
5. Try some chamomile or passionflower tea or herbs are great for calming the nervous system.
6. Dim the lights- get off your phone or iPad before bed- and charge your phones out in another room.
7. Make sure you are getting some morning sunlight – this helps create melatonin later in the day – to help you sleep- really important!
There are many more- for now make sure you get some sunlight on your face this morning- no sunglasses (obviously don’t look directly into the sun) but you get my drift , make some melatonin!