Drift off easier!

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We all know that sleep is a crucial component of self care. 

Did you know that not getting enough quality sleep can raise your blood pressure??

But sometimes, drifting off can be difficult even when you have the ability to get into bed on time.

Try these ideas to help you next time you're laying awake!


1. Brain Dump

Can't sleep because too many thoughts are swirling around your head? 

Maybe you're repeating your to-do list over and over so you don't forget what you have to do the next day. Maybe you're replaying a difficult conversation from earlier in your head. 

Stop the swirl by releasing your thoughts onto paper! 

Keep a small journal by your bedside, and "dump" all the thoughts from your brain into it before lights-out. 

If you're worried you'll forget to do something, keep it safe on paper overnight, and give your brain a break from holding onto it. 

If you're processing something that happened earlier, writing it down can help you organize your thoughts and put your mind to rest. 

2. Guided sleep meditation

Feeling restless and unsettled? 

Try a guided sleep meditation to relax your mind and body. 

Visualization, guided imagery, or body scans can help you send signals to your body that it's time to wind down. 

Tip: try to avoid the light of your screen while you're choosing your meditation.

  • Turn your phone to night mode
  • Choose your meditation earlier in the day and cue it up by voice command
  • Ask your smart speaker to play a meditation 

3. Bedtime Story

Similar to a sleep meditation, listening to a bedtime story can quiet your mind to allow room for sleep.

While a guided meditation may bring your focus into the present moment, a story will transport you out of the present moment. Experiment to see which method helps you drift off most peacefully.

What makes a story a bedtime story is that the plot is not too exciting to keep you up. Choose a story curated by a sleep app, or listen to an audiobook of a book you've read before.


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