Often times, your mind is your own worst enemy when it comes to getting a good night’s sleep. Stress related to work or your personal life, general anxiety, and overstimulation are among the most common sleep disruptors that Americans deal with each night.1 Check out these tips for preparing your mind and mood for sleep.

Work

On any given night, many Americans have trouble sleeping because of stress related to work. To wind down after a workday, unplug on the way home. Try powering down your phone, tablet, and laptop while commuting home to help transition out of work mode. Because of email and texting, your cellphone can bring work stress into the bedroom. Try to make the bedroom a cellphone-free zone.2

Anxiety

Insomnia is correlated with anxiety. In fact, those who have trouble sleeping are more likely to suffer from clinical anxiety.1 To relax, try chamomile tea with honey, as honey can reduce inflammation of the brain and relieve stress and anxiety. Exercise can also help with anxiety.1 A few leg lifts or squats before bedtime can divert blood from the brain, which can help to calm the mind.

Personal Life

Many Americans have trouble sleeping each night because of stress related to family or personal life. Give yourself 10 minutes of quiet time each night. A little bit of alone time can go a long way. Whether you meditate, pray, or simply take 10 minutes to collect your thoughts, this time can help you relax.1 Additionally, writing in a journal or making a list of tomorrow’s priorities gives you an opportunity to directly address your thoughts. 

Overstimulation

Many find that they have trouble sleeping due to busy schedules and evening activities. You can help combat those feelings by doing something repetitive (i.e. folding laundry or knitting). This can help slow down your mind so you can start to feel tired. Mental exercises like counting can also help your mind ease into sleep. It helps to visualize whatever it is you’re counting.