Here are a few practices that can gently help your mind to slow down:
TURN OFF ALL YOUR SCREENS:
The blue light from your screen interferes with your circadian rhythm by fooling the brain into thinking it is still daylight
LOWER THE BRIGHTNESS AND CONTRAST ON YOUR TV SCREEN:
Watching TV at night can be helpful for some in falling asleep, so lowering the brightness and contrast on your screen can make it easier on the eyes and the brain.
TRY RELAXATION/BREATHING EXERCISES:
Relaxation exercises might help you release tension and fall asleep soundly. Progressive muscle relaxation for example involves tensing muscles and then releasing them, starting with your facial muscles and moving down toward your toes. You can also try to breathe deeply but slowly. Counting your inhalations and exhalations can help you focus on the sensation of breathing and take your mind off of other thoughts.
SOAK YOUR BODY:
Nothing beats a warm bath or a leisure shower to release the tension and relax the body. When your body feels warm, your mind tends to slow down as well.
WRITE IF DOWN:
Too much to think about? write it down on a notepad or a piece of paper so that it is ‘literally” out of your head.
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