We’ve all been there and we all know how difficult it can be.
You arrive home after a long hard day at work, but you’re unable erase thoughts about that presentation, that pitch or project.
You turn in for the night, yet you’re still plugged into your phone, unable to sleep and unable to clear your mind of repetitive and often negative thoughts.
All’s not lost, there are actions you can take to help your mind and body relax in the evening. From exercise to banning laptops and phones from the bedroom, we’ve so easily introduced tips to ensure you can switch off and relax.
Avoid caffeine in the evening
Avoid or cut down on stimulants in tea or coffee especially in the evenings as they hamper the process of falling asleep. Why not trade trade them in for caffeine-free and herbal tea before you turn in for the night?
Find your relaxation
Reading, listening to relaxing music, mindfulness colouring book, deep breathing exercises or writing a journal. Whatever works for you. The key is to find something that makes you feel relaxed then repeat it each night to help you release tension and clear your mind.
Think about your breathing
Be conscious of your breathing – lie on the sofa or the floor on your back and concentrate on your breathing. Slow it down and control deep, slow inhalations, hold for a second, then exhale slowly and with control.
There’s nothing like getting the adrenaline pumping to quiet your brain. If you can, swing by the gym on the way home from work. If the gym isn’t for you, look into other sports or activities. Go for a run, cycle, try yoga or join a sports club to make your exercise more fun and interactive.
Turn off all your gadgets off. If you’ve a TV in the bedroom, remove it. The bedroom it is a place for sleep. Mental stimulation before trying to sleep will only set the mind racing.
Remove phones from the bedroom
Phones, laptops and tablets should be placed in another room outside of the bedroom.
We’re all guilty of looking at our phone first thing in the morning, last thing at night and if we waken during the night.