3 ways to fall asleep quickly and relieve stress

After a busy day at work, it is often impossible to fall asleep, destructive thoughts swarm in the head, uncertainty and anxiety are connected, mixed with the desire to sleep and rest. But just sleep does not come due to the inability to disconnect from the experiences and anxieties that have completely swallowed up throughout the day. It is very important to be able to leave, so to speak, behind the door of the consciousness of problems and the search for solutions until morning and a new day. After all, you can find the answer only with a fresh mind after a wellness sleep. Sometimes the standard ways to fall asleep quickly do not help, for example, count to 10 or lie with your eyes closed. All the same, problems are overcome, the work of the brain on the analysis of the day and the workflow does not stop. In the article, we will consider 3 main strategies, how to get rid of obsessive thoughts and fall asleep quickly.<

Why is it so often difficult to fall asleep?

The comfort of the bed, the color of the bed linen, the presence or absence of light, and the presence of a pleasant smell are of great importance for successful falling asleep. How to fall asleep if the bed is not comfortable, the room smells like food and the lights are annoying?

Create a favorable atmosphere in the evening, properly prepare for sleep, so that the body knows that it is time to relax and calm down. Also, do not eat before going to bed, then you will definitely not be able to fall asleep.

Read also: How to get rid of insomnia completely

These reasons are classified as easily eliminated, that is, if you turn off the lights, darken the windows, ventilate the room and provide a comfortable bed, you can fall asleep without problems. As for the causes of insomnia, which are difficult to overcome on your own without knowing how to get rid of obsessive thoughts in order to turn off the mind from problems and the daily flow of information, this problem must be dealt with systematically and the right strategy must be chosen.

It is just as important to prepare the brain for sleep as it is the body. The ability to

stop the internal dialogue does not come immediately, for this you will need to plan your actions in order to calm down, relieve tension and sleep soundly.

In addition, you can help the body cope with stress and excitement with the help of

herbal teas (melissa, hops, mint, hawthorn), reading books or special meditation practices.

How to fall asleep quickly without fuss and nerves: 3 sleep preparation strategies

Strategy #1 – Limit your social media time

A person does not notice how much time he spends online, while losing precious time that could be spent on himself. It is not necessary to immediately turn on the Internet in the morning and check your mail and your accounts on social networks.

In the morning, you should plan the next day, recharge your batteries, do exercises, have breakfast and successfully go to work. As for the evening, it is better to turn off the Internet an hour or two before going to bed and spend time with yourself or your family. You can take a walk in the park before going to bed, take a fragrant bath, relax and meditate. If the phone does not give you a chance to relax without a network, hide it from your eyes, for example, under a pillow, in a closet, bag or lock it in a closet.

Read also: "Clip thinking": how to deal with the phenomenon of modern society

Strategy #2 – Take time for your thoughts and worries and do it constantly

If before going to bed you are constantly attacked by thoughts and anxieties: "what if", "how to be", "what to do" and the like, set aside 15-20 minutes for them to solve all pressing problems and calm down. This time will be officially scheduled, you will be able in these 20 minutes to think over a plan of action for each of the "what if". What if I get fired? What if I can't pay my loan? What if I get sick? What should I do if I'm late for work?

During this time, it is necessary to make a plan for each case and consciously approach the understanding of the absurdity of experiences about each fear. Such thoughts are, of course, necessary in order to be prepared for unforeseen situations and be able to respond correctly to them. But there is no point in worrying about it all the time.

Set aside 15-20 minutes for reflection and anxiety during the day or after coming home from work, but not before bed. In this way, you will be able to establish an internal dialogue and remove the emotional component of the problem, leaving only analytical thoughts.

How to set aside time for anxiety and reflection:

Find a quiet place for yourself where you will be comfortable for reflection and no one can disturb your train of thought.
Make a list of what worries you: if I get fired, if I can't pay my loan, if I get sick, if I have a fight with a boyfriend/girlfriend or wife/husband.
For each item, ask a question: justified anxiety or excessive nervousness? If you choose the second option, feel free to cross it off the list. In case of a reasonable answer that this can happen, go to the next paragraph.
What can you do? Go through the list and decide what you can do to prevent this from happening or how to behave in case it does happen. What to do if you get fired: do not provoke management and think about where you can get a job in case of a layoff. If you get sick, be prepared to go to the hospital and get treated. If you don't have enough money to pay off your loan, think about what you can do without this month. Or a variant: from whom you can borrow.
To the goal – small steps. When you have decided on the option of what you can do, begin to slowly move towards the goal and neutralize the disturbing thoughts. Calculate an action plan for each day: call the bank and ask about a deferment, sum up the income and expenditure of funds, make an appointment with a doctor in advance, explore alternative earnings.
When the allotted time for reflection and anxiety is over, return to normal life and forget about unpleasant thoughts for a while. What will change if you constantly think about the problem? Remind yourself that tomorrow there will be 15-20 minutes again to think it over and then you will return to your reasoning.
If you have some thoughts about worries and worries during the day, write them down in a notebook so that you can think about it in the time allotted for worries.

Read also: 6 effective ways to relieve fatigue

Strategy #3 – Stay stable

Remember to give yourself 15-20 minutes each day to reflect and worry. Thinking about problems every day at a certain time in the allotted place will turn it into a good habit, it will be much easier to fall asleep if all the problems have already been thought over, a solution has been found or an action plan has been determined. And if destructive thoughts are again rushing through your head before going to bed, tell yourself: "It's time to sleep, this is not the time to think about it!" –  as Scarlett O’Hara said in Gone with the Wind.

You can also unwind before bed with meditation,

yoga postures specially designed to relieve tension. Only control and the desire to curb obsessive thoughts and anxieties before sleep will help to achieve a complete blackout after going to bed.