6 Tips for Clearing Your Mind and Getting to Sleep

I don’t have to tell you how important it is to get enough sleep. The research is undeniable – 7-9 hours of sleep is critical and the kicker? You can’t just “make up for it” on the weekend. There are countless articles about how to get better sleep – turn off your phone, create a nighttime routine, and spray your pillow with some lavender spray for a relaxing vibe. But what about actually falling asleep? When you lay down and put your body to rest, does your mind kick into over drive?

When I was a teenager, this was how anxiety first manifested for me – though I didn’t know what it was at the time. I would lie in bed thinking about all the things I had to do, scrutinizing things I’d said today (Did I upset my friend with the joke I made at lunch?) or worrying about a test I had tomorrow (Did I study enough?). Then I’d realize I wasn’t asleep and calculate how many hours I could still get. I remember having myself in tears, which of course made it even harder to get to sleep… and the cycle continued.

When it got really bad, my parents took me to a therapist for the first time. She taught me some breathing techniques that helped me to focus my mind into a relaxed state so I could fall asleep. Though I didn’t realize it at the time, this was my first introduction into meditation and mindfulness – before it was cool!

Ironically, the more you focus on sleep, the more likely you are to be awake. But if you focus your brain on something specific, like breathing or a menial task, your brain relaxes and you can drift off and catch some Zs. Here are a few of the strategies I use to fall asleep when my mind is wandering:

1. Breathe. It sounds simple, but if you can truly just focus on your breath, sleep will come more easily. Practicing meditation during the day will help make this easier, and you’ll learn new patterns and breathing techniques you can try – here are a few of my favorites
   • Breathe in for 4 and out 4 four, repeat; when your mind wanders, gently bring it back to your breath
   • Count your breaths at a natural pace. Inhale (1), Exhale (2), Inhale (3), Exhale (4) — keep going until you get to 10 and start over.
2. Alphabet Soup. Choose a broad category like fruits and vegetables, animals, or cities. Starting with the letter A, think of something in that category that starts with each letter of the alphabet. (i.e. Apple, Banana, Cauliflower, etc.)
3. Test your memory. No joke, I learned the alphabet backwards while trying to fall asleep many years ago, and I can still do it to this day! This one will only work until you complete the task, but it will likely take you several nights. You could do this with anything you are trying to memorize – as long as it doesn’t make you get out of bed to check your notes!
4. Listen to music or a podcast. Pop in your air pods and listen to something you find relaxing. Meditation apps like Insight Timer also offer sleep meditations, which can be great to play out loud for both you and your partner to wind down at the end of the night.
5. Read a book. Try to avoid grabbing your phone or turning on the TV – need I remind you of the effects of blue light? – and reach instead for a good book. Or better yet a boring one! Reading can transport you out of your own mind and into someone else’s – it’s like a form of meditation itself.
6. Write it down. If you’ve tried a few of these strategies and still can’t turn off your brain, write it down. Make a to do list if you’ve got tasks on your mind, or journal for a few minutes if you’re trying to work through an idea, thought or feeling. Since I’ve started journaling every night before bed, I’ve found sleep comes more naturally. Physically getting something out of your mind and onto paper can help you put whatever it is to bed (literally!) for the night.

My Bedtime Routine

Though anxiety is still something that I deal with daily, my sleep isn’t something that’s impacted any more. Because I learned these strategies early on in life, I know what to do when my mind starts racing. Nowadays, I stick to a strict bedtime routine. I get up at 5:30 every morning to work out, and it’s essential that I get enough rest to make that happen. I am at my best when I work out first thing, and I can’t do that if I don’t get proper rest. I like to be in bed by 10:00 and then I spend 30 minutes journaling (and reading if I have time!) At 10:30, it’s lights out and eyes closed, and I usually fall asleep in 5-10 minutes thanks to these techniques.

I hope these tips help you as much as they’ve helped me over the years. Comment below with what works for you!