How to Clear Your Mind Before Bed

Posted in Sleep Better
read time
3 mins

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Sleep is one of the most important things when it comes to our daily health, yet lots of us never manage to get the quality of sleep that we really need. A major reason for this is often that we are unable to clear our minds before we go to bed, which means that instead of dropping off into a restful sleep, we instead simply lie there with thoughts racing through our minds. If this is something that you struggle with, then rest assured that clearing your mind will help you to get the night of sleep that you so badly need – and this blog post will help you with some tips about how you can do just that.


Share your worries before you sleep


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If you try to keep all of your worries and never talk to anybody about them, then you may find that they play on your mind at night. Sometimes, just talking to somebody, even if they aren’t able to provide you with a solution to your problems, is all that it takes to help you start working through your issues and clear your mind. So, if you feel that you have a lot on your mind at the moment, it is a good idea to consider calling or texting a friend, or meeting them for a coffee, as doing this during the day would help your mind to be much clearer before bedtime.


Avoid blue light electronics


The type of light that is produced by electronic devices such as phones and tablets is well known for disrupting sleep patterns, and using these within an hour or so of trying to go to sleep can cause your mind to be wide awake instead of winding down to go to sleep. If you have a habit of looking at things like social media, you might read things that start thought processes which can cause sleep to evade you even further. To help stop this from being an issue, you should ban screens from your life for at least an hour before you go to sleep – ideally more if possible. You should find that this allows you to calm down properly, and you will go to sleep more quickly.


Have a warm bath


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Relaxation is key if you want to sleep soundly, and a warm bath is perfect for this. If you enjoy reading then this could be a great thing to do in the bath, but if not then simply sitting in the warm water, perhaps with a candle or two, can be just as relaxing. If you do this just before you go to bed, you are sure to find it easier to get rid of the stressful thoughts you might have had during the day and banish them from your head before you sleep.


Write down your concerns


If you find that you worry more at night than any other time, then you might find it frustrating that you can do very little about it while you’re in bed. For this reason, it is good to have a notepad by the side of your bed so that you can write down anything that might pop into your head. Doing this will mean that you can put the thought aside, knowing that it will be there waiting for you in the morning. While this doesn’t get rid of your worries entirely, it will at least help you to save them for a time when you are better able to deal with them.


Avoid caffeine


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It’s widely known that caffeine keeps you awake. Anything that increases the heart rate and stimulates thought may be good for the workplace but is the last thing you need when trying to switch off your mind for shut-eye. Caffeine stays active for several hours so for best results avoid tea, coffee, cola and energy drinks after 5pm.


Good sleep hygiene


Once you have managed to get into the habit of clearing your mind before you go to bed, you should find that you sleep much more soundly. Clearing your mind before bed is a major part of good sleep hygiene, and after just a few days you should notice the difference this can make to your life. You should also find that your mood improves along with your energy levels.


How to clear your mind before bed: A summary


  • Share your worries before you sleep
  • Avoid blue light electronics
  • Have a warm bath
  • Write down your concerns
  • Avoid caffeine

When you take everything into account, it is clear that your sleep is a worthy investment – so anything that you can do to improve it is more than worth it.

For more information on getting a good night's sleep, see our blogs on mindfulness exercises to help you sleep and top 4 natural sleep remedies.