How to Sleep When Your Body Doesn't Want To
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Sleep should come easily, yet sometimes it feels impossible. Your mind seems intent on throwing an exuberant party while your body refuses to join in the festivities. No amount of tossing and turning, counting sheep or sneaking back out for another glass of water works to put the brakes on its hostility towards relaxation, and only frustration remains in its wake. In this blog we will look at how to calm your brain down, convince your body to relax and find relief once more (hopefully within 24 hours or sooner).
Give Your Brain the Message
Sometimes your mind doesn't understand when it's bedtime. If you find yourself tossing and turning and worrying over deadlines or to-do lists or wondering why you said "you too" when asked by servers at restaurants to enjoy their meals, sleep may feel impossible. Here are a few strategies to gently remind an overactive mind it is no time for overthinking now.
Writing It Out: Journaling can be beneficial to adults too. Take 10 minutes before bed to record any thoughts that come into your head (be they worries, goals or random musings) on paper. Writing can be therapeutic and help clear away mental clutter.
Meditate, Don’t Aggravate: Apps like Headspace or Calm can guide you towards peace. Focusing on breathing exercises may also help ground your thoughts and signal to your brain to release tension.
Limit Stimulation: At least an hour before bedtime, gradually lower lights and shut down screens (including doom scrolling or late-night TikTok binges) so as not have too much stimulation. Blue light confuses your internal clock into thinking it's noon instead of midnight.
Calm Your Restless Body
Sometimes it is your body (rather than the mind) which refuses to cooperate when trying to sleep. Restless limbs, tight muscles or the need to move can derail even the best intentions for restful slumber. Here's how you can tell your body to relax:
Stretch It Out: Just 10-20 minutes of gentle yoga or stretching can do wonders to ease tight muscles before bed. Choose poses such as child's pose and forward folds that are soothing and could be particularly effective.
Try the Best CBD Gummies for Sleep: These CBD gummies contain natural ingredients such as melatonin, chamomile and passionflower to promote relaxation and help with a restful night's rest. Some say they are a great alternative to prescription sleep aids, but we do want to note that here at IsabelleMcKenzie.com we don’t necessarily endorse them - we’re still waiting to see more research.
Massage Away Tension: Give yourself a mini massage using gentle pressure before bed. Focus on areas which tend to harbor tension, such as your neck, shoulders, and feet. Use essential oils as additional relaxation.
Build a Routine and Stick to It
Sticking to a regular sleep schedule can help your body establish its own biological clock. Try going to bed and rising at the same time each day, and yes, even on weekends (sorry snoozers). Over time, your body will know exactly when it's time for bed or wake-up time and will become much better at unconsciously forcing itself into restful slumber.
When All Else Fails
Still can't sleep? Don't lie there fuming about it, that only creates negative associations with your sleep space. Instead, get up and do something calming in low light. Reading (avoiding thrillers) or sipping caffeine-free herbal tea is often enough to reset the process. At worst case scenario, at least you've accomplished something useful.
Teaching your body to sleep when it doesn't want to is a matter of practice and not punishment. Start by soothing your mind, relaxing your body, and developing regular sleep habits. Remember that creating optimal conditions for it to occur naturally will take time. Be patient, soon enough those sleepless nights will be history.