It’s the end of the day. You’re lying in bed exhausted, ready for some much-needed rest. But instead of drifting off to dreamland, your brain is on overdrive—reviewing that big presentation you gave today or making a mental checklist of things to do tomorrow. Sounds familiar? If so, you’re not alone. Welcome to “monkey mind”—the state of being overwhelmed by thoughts and mental noise that prevents you from getting the restful sleep you need. Let’s explore six ways you can dial down the chatter and get a good night’s sleep.
1) Create a Bedtime Routine
Creating a consistent bedtime routine helps your body recognize that it is time to wind down. Start by disconnecting from technology at least an hour before bedtime. Instead, use this time for relaxing activities such as taking a bath, reading an actual book (not on your phone), journaling, stretching, or meditating. Aim for 7 to 9 hours of sleep every night and try to go to bed and wake up at the same time each day (even on weekends).
2) Exercise Regularly
Exercising regularly helps reduce stress hormones like cortisol which allows both your body and mind to relax. Aim for 30 minutes of exercise 3-4 times per week but even just 10 minutes can make a difference! Just be sure not to exercise too close to bedtime as it takes some time for your body temperature and energy levels to come back down after physical activity.
3) Limit Caffeine & Alcohol Intake
Caffeine stays in your system for 8-14 hours so limit yourself to caffeine no later than 2 pm each day. Alcohol is also something we should watch when it comes to getting quality sleep as while it may help you fall asleep very quickly, it disrupts deep sleep cycles leading you to feel groggy when you wake up in the morning. Try limiting alcohol consumption to 4 hours before bedtime if possible!
4) Avoid Eating Late at Night
Eating late at night can disrupt our digestion which can then lead us feeling uncomfortable during our slumber hours. Try eating dinner 3-4 hours before going to bed so that digestion has been completed prior to laying down in your cozy little nest!
5) Write Out Your To-Do List
Taking 5 minutes before going into dreamland and writing out what needs accomplishing tomorrow can make all the difference between tossing and turning all night long trying to remember what needs to be done or getting up with clarity into what needs completed first thing! Writing out your thoughts often helps clear them from our minds allowing us to get better quality sleep!
6) Practice Deep Breathing Exercises
When we’re feeling anxious or overwhelmed with thoughts deep breathing can be incredibly helpful in calming our minds and bodies – both necessary components for a sound sleep! Taking intentionally slow breaths through our nose expanding our belly as we inhale then slowly releasing through pursed lips will send signals throughout our bodies telling us it’s time slow down even further – cue sleepy time!
If monkey mind keeps getting the better of you when it’s time to hit the hay then give these 6 tips a try – they are all simple yet effective ways to quiet down chatter allowing us to get much-needed restful sleep! Incorporating these tools into a nightly routine will help us stay focused and productive during waking hours without having to sacrifice precious zzzzs! Sweet dreams friends!
