Effective Ways to Calm Your Mind to Achieve Restful Sleep
“How can I relax my mind so I can fall asleep?” Busy and stressed out solopreneurs often ask themselves this question. If you look at the stats, 8 million people in the US struggle falling or staying asleep.
With so many unchecked items on your to-do list, regrets over past mistakes, and missed opportunities, it’s easy to feel tortured. Negative emotions affect sleep. When your sleep quality suffers, your health does -- so does your business.
If you have racing thoughts that prevent you from having a well-deserved rest at night, try one or more of these seven tips:
1. Untangle your mind with a brain dump.
The phrase “brain dump” describes the act of transferring all your thoughts onto a piece of paper. Knowing that you’ve dumped your worries somewhere else you can access when you’re refreshed and ready lessens the pressure inside you. So go ahead, grab a pen and paper and jot down anything that’s bothering you. These can be your unaccomplished tasks and tomorrow’s to-do list.
2. Listen to nature sounds.
The sound of the water… leaves rustling in the wind… birds chirping… they induce feelings of relaxation. Our brains perceive nature sounds as non-threatening. It’s as if they’re reassuring us to stop worrying. You don’t need to go outside to immerse yourself in nature sounds, you can simply listen to nature tunes on a free audio streaming platform like Spotify.
3. Do an effective breathing exercise.
Here’s a breathing exercise that prepares your nervous system for sleep: Sit on your bed. Inhale deeply through one nostril by blocking the other nostril. Exhale fully through the opposite nostril by blocking the other nostril. Do this for 5-10 minutes.
4. Don’t take your phone with you to bed.
Do you text, read emails, and check social media notifications? Using your phone at bedtime suppresses melatonin, a hormone that promotes sleep. This is because screens of tech devices such as phones and laptops emit blue light. Better yet, turn your devices off or set them to silent mode.
5. Eat foods rich in vitamin B6.
Vitamin B6 or Pyridoxine helps you relax at night by regulating hormones involved in sleep and mood. Fortunately, consuming vitamin B6 is possible with so many food options. Good examples include chickpeas, tuna, bananas, chicken breast, and potatoes.
6. Avoid tackling problems at night.
Want to become a calm solopreneur? Calmness doesn’t come naturally -- you create it. Be intentional about it. One thing you can do is to identify things that cause tension and avoid them before bedtime. Don’t argue with anyone (spouse, kids, co-workers, etc.). Don’t listen to the news. Set another day and time to deal with financial concerns.
7. Pamper yourself!
A positive sleep routine is essential. You deserve some pampering after all those hours of hard work. Do things that make you feel warm. A long bubble bath sounds amazing. How about lighting some incense or aromatherapy candles? Drink a glass of warm dairy or nut milk. Add a few drops of chamomile oil into a cotton ball and put it near your pillow.
Conclusion
Never neglect sleep. Often, you’re sacrificing sleep quality without knowing it. Racing thoughts and worries are typical reasons for people who run businesses. Remember that sleep improves the accuracy of your work. It helps you make good decisions. It brightens up your mood. I hope that you found these tips helpful!