www.sleepsia.com
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20.192.98.161
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Submitted URL: https://www.instapaper.com/read/1569035481
Effective URL: https://www.sleepsia.com/blogs/bamboo-pillow/experts-remedies-on-what-to-do-when-your-mind-is-racing
Submission: On January 11 via manual from GB — Scanned from GB
Effective URL: https://www.sleepsia.com/blogs/bamboo-pillow/experts-remedies-on-what-to-do-when-your-mind-is-racing
Submission: On January 11 via manual from GB — Scanned from GB
Form analysis 5 forms found in the DOM
POST https://sleepsiain.cladev.com/
<form action="https://sleepsiain.cladev.com/" method="post">
<a type="submit" class="country" code="1" url="https://sleepsiain.cladev.com/" href="javascript:void(0)"> <img src="/static/assets/img/icons/india-icon.png" alt=""> IN</a>
<input type="hidden" name="check" value="1">
</form>POST http://sleepsia.cladev.com
<form action="http://sleepsia.cladev.com" method="post">
<a type="submit" class="country" code="2" url="http://sleepsia.cladev.com" href="javascript:void(0)"> <img src="/static/assets/img/icons/us-icon.png" alt=""> US</a>
<input type="hidden" name="check" value="1">
</form>POST /auth/signup
<form class="formBox custom-form" id="signup_form_popup" method="POST" action="/auth/signup">
<ul class="nav nav-tabs">
<li class="nav-item">
<a class="nav-link signuptab active debit_card" data-toggle="tab" href="#signuptab2">Using Debit Card</a>
</li>
<li class="nav-item">
<a class="nav-link signuptab" data-toggle="tab" href="#signuptab1">Using Customer ID</a>
</li>
</ul>
<input type="hidden" name="is_xhr" value="1">
<input type="hidden" name="csrf_token" value="ImFiNDcwZTZiOWU1ZmJiNzY2MmEwOTFiOGQ3NDg2NTZjOWZlNGVjNTAi.Y75BpA.7o5xAQY1Wq0bG-_GV1rtzr6m3T0">
<input type="hidden" name="using_debit_card" id="using_debit_card_signup" value="0">
<div id="flash_msg"></div>
<div class="tab-content">
<div class="tab-pane" id="signuptab1">
<fieldset class="">
<span class="placeholder">Enter Your Customer ID</span>
<input type="text" name="customer_id" class="form-control input__field AccNum OnlyNum" id="customer_id_signup" maxlength="50" minlength="6" autocomplete="off">
</fieldset>
</div>
<div class="tab-pane active" id="signuptab2">
<div class="row">
<div class="col-md-6">
<fieldset class="">
<span class="placeholder">Enter first 8 digit number</span>
<input type="text" name="first_8_digit" class="form-control input__field only-numeric restrict_decimal" id="first_8_digit" maxlength="8" minlength="8" autocomplete="off" required="true">
</fieldset>
</div>
<div class="col-md-6">
<fieldset class="">
<span class="placeholder">Enter last 4 digit number</span>
<input type="text" name="last_4_digit" class="form-control input__field only-numeric restrict_decimal" id="last_4_digit" maxlength="4" minlength="4" autocomplete="off" required="true">
</fieldset>
</div>
</div>
</div>
</div>
<div class="row">
<div class="col-md-4">
<fieldset class="input--filled">
<span class="placeholder">Select Country</span>
<select class="form-control input--filled" name="dial-code" id="dial-code">
<option country-code="IN" value="+91">India (+91)</option>
<option country-code="AF" value="+93">Afghanistan (+93)</option>
<option country-code="AX" value="+358">Aland Islands (+358)</option>
<option country-code="AL" value="+355">Albania (+355)</option>
<option country-code="DZ" value="+213">Algeria (+213)</option>
<option country-code="AS" value="+684">AmericanSamoa (+684)</option>
<option country-code="AD" value="+376">Andorra (+376)</option>
<option country-code="AO" value="+244">Angola (+244)</option>
<option country-code="AI" value="+264">Anguilla (+264)</option>
<option country-code="AQ" value="+672">Antarctica (+672)</option>
<option country-code="AG" value="+1268">Antigua and Barbuda (+1268)</option>
<option country-code="AR" value="+54">Argentina (+54)</option>
<option country-code="AM" value="+374">Armenia (+374)</option>
<option country-code="AW" value="+297">Aruba (+297)</option>
<option country-code="AU" value="+61">Australia (+61)</option>
<option country-code="AT" value="+43">Austria (+43)</option>
<option country-code="AZ" value="+994">Azerbaijan (+994)</option>
<option country-code="BS" value="+242">Bahamas (+242)</option>
<option country-code="BH" value="+973">Bahrain (+973)</option>
<option country-code="BD" value="+880">Bangladesh (+880)</option>
<option country-code="BB" value="+246">Barbados (+246)</option>
<option country-code="BY" value="+375">Belarus (+375)</option>
<option country-code="BE" value="+32">Belgium (+32)</option>
<option country-code="BZ" value="+501">Belize (+501)</option>
<option country-code="BJ" value="+229">Benin (+229)</option>
<option country-code="BM" value="+441">Bermuda (+441)</option>
<option country-code="BT" value="+975">Bhutan (+975)</option>
<option country-code="BO" value="+591">Bolivia, Plurinational State of (+591)</option>
<option country-code="BA" value="+387">Bosnia and Herzegovina (+387)</option>
<option country-code="BW" value="+267">Botswana (+267)</option>
<option country-code="BR" value="+55">Brazil (+55)</option>
<option country-code="IO" value="+246">British Indian Ocean Territory (+246)</option>
<option country-code="BN" value="+673">Brunei Darussalam (+673)</option>
<option country-code="BG" value="+359">Bulgaria (+359)</option>
<option country-code="BF" value="+226">Burkina Faso (+226)</option>
<option country-code="BI" value="+257">Burundi (+257)</option>
<option country-code="KH" value="+855">Cambodia (+855)</option>
<option country-code="CM" value="+237">Cameroon (+237)</option>
<option country-code="CA" value="+1">Canada (+1)</option>
<option country-code="CV" value="+238">Cape Verde (+238)</option>
<option country-code="KY" value="+ 345">Cayman Islands (+ 345)</option>
<option country-code="CF" value="+236">Central African Republic (+236)</option>
<option country-code="TD" value="+235">Chad (+235)</option>
<option country-code="CL" value="+56">Chile (+56)</option>
<option country-code="CN" value="+86">China (+86)</option>
<option country-code="CX" value="+61">Christmas Island (+61)</option>
<option country-code="CC" value="+61">Cocos (Keeling) Islands (+61)</option>
<option country-code="CO" value="+57">Colombia (+57)</option>
<option country-code="KM" value="+269">Comoros (+269)</option>
<option country-code="CG" value="+242">Congo (+242)</option>
<option country-code="CD" value="+243">Congo, The Democratic Republic of the Congo (+243)</option>
<option country-code="CK" value="+682">Cook Islands (+682)</option>
<option country-code="CR" value="+506">Costa Rica (+506)</option>
<option country-code="CI" value="+225">Cote d'Ivoire (+225)</option>
<option country-code="HR" value="+385">Croatia (+385)</option>
<option country-code="CU" value="+53">Cuba (+53)</option>
<option country-code="CY" value="+357">Cyprus (+357)</option>
<option country-code="CZ" value="+420">Czech Republic (+420)</option>
<option country-code="DK" value="+45">Denmark (+45)</option>
<option country-code="DJ" value="+253">Djibouti (+253)</option>
<option country-code="DM" value="+767">Dominica (+767)</option>
<option country-code="DO" value="+849">Dominican Republic (+849)</option>
<option country-code="EC" value="+593">Ecuador (+593)</option>
<option country-code="EG" value="+20">Egypt (+20)</option>
<option country-code="SV" value="+503">El Salvador (+503)</option>
<option country-code="GQ" value="+240">Equatorial Guinea (+240)</option>
<option country-code="ER" value="+291">Eritrea (+291)</option>
<option country-code="EE" value="+372">Estonia (+372)</option>
<option country-code="ET" value="+251">Ethiopia (+251)</option>
<option country-code="FK" value="+500">Falkland Islands (Malvinas) (+500)</option>
<option country-code="FO" value="+298">Faroe Islands (+298)</option>
<option country-code="FJ" value="+679">Fiji (+679)</option>
<option country-code="FI" value="+358">Finland (+358)</option>
<option country-code="FR" value="+33">France (+33)</option>
<option country-code="GF" value="+594">French Guiana (+594)</option>
<option country-code="PF" value="+689">French Polynesia (+689)</option>
<option country-code="GA" value="+241">Gabon (+241)</option>
<option country-code="GM" value="+220">Gambia (+220)</option>
<option country-code="GE" value="+995">Georgia (+995)</option>
<option country-code="DE" value="+49">Germany (+49)</option>
<option country-code="GH" value="+233">Ghana (+233)</option>
<option country-code="GI" value="+350">Gibraltar (+350)</option>
<option country-code="GR" value="+30">Greece (+30)</option>
<option country-code="GL" value="+299">Greenland (+299)</option>
<option country-code="GD" value="+473">Grenada (+473)</option>
<option country-code="GP" value="+590">Guadeloupe (+590)</option>
<option country-code="GU" value="+671">Guam (+671)</option>
<option country-code="GT" value="+502">Guatemala (+502)</option>
<option country-code="GG" value="+44">Guernsey (+44)</option>
<option country-code="GN" value="+224">Guinea (+224)</option>
<option country-code="GW" value="+245">Guinea-Bissau (+245)</option>
<option country-code="GY" value="+595">Guyana (+595)</option>
<option country-code="HT" value="+509">Haiti (+509)</option>
<option country-code="VA" value="+379">Holy See (Vatican City State) (+379)</option>
<option country-code="HN" value="+504">Honduras (+504)</option>
<option country-code="HK" value="+852">Hong Kong (+852)</option>
<option country-code="HU" value="+36">Hungary (+36)</option>
<option country-code="IS" value="+354">Iceland (+354)</option>
<option country-code="ID" value="+62">Indonesia (+62)</option>
<option country-code="IR" value="+98">Iran, Islamic Republic of Persian Gulf (+98)</option>
<option country-code="IQ" value="+964">Iraq (+964)</option>
<option country-code="IE" value="+353">Ireland (+353)</option>
<option country-code="IM" value="+44">Isle of Man (+44)</option>
<option country-code="IL" value="+972">Israel (+972)</option>
<option country-code="IT" value="+39">Italy (+39)</option>
<option country-code="JM" value="+876">Jamaica (+876)</option>
<option country-code="JP" value="+81">Japan (+81)</option>
<option country-code="JE" value="+44">Jersey (+44)</option>
<option country-code="JO" value="+962">Jordan (+962)</option>
<option country-code="KZ" value="+7 7">Kazakhstan (+7 7)</option>
<option country-code="KE" value="+254">Kenya (+254)</option>
<option country-code="KI" value="+686">Kiribati (+686)</option>
<option country-code="KP" value="+850">Korea, Democratic People's Republic of Korea (+850)</option>
<option country-code="KR" value="+82">Korea, Republic of South Korea (+82)</option>
<option country-code="KW" value="+965">Kuwait (+965)</option>
<option country-code="KG" value="+996">Kyrgyzstan (+996)</option>
<option country-code="LA" value="+856">Laos (+856)</option>
<option country-code="LV" value="+371">Latvia (+371)</option>
<option country-code="LB" value="+961">Lebanon (+961)</option>
<option country-code="LS" value="+266">Lesotho (+266)</option>
<option country-code="LR" value="+231">Liberia (+231)</option>
<option country-code="LY" value="+218">Libyan Arab Jamahiriya (+218)</option>
<option country-code="LI" value="+423">Liechtenstein (+423)</option>
<option country-code="LT" value="+370">Lithuania (+370)</option>
<option country-code="LU" value="+352">Luxembourg (+352)</option>
<option country-code="MO" value="+853">Macao (+853)</option>
<option country-code="MK" value="+389">Macedonia (+389)</option>
<option country-code="MG" value="+261">Madagascar (+261)</option>
<option country-code="MW" value="+265">Malawi (+265)</option>
<option country-code="MY" value="+60">Malaysia (+60)</option>
<option country-code="MV" value="+960">Maldives (+960)</option>
<option country-code="ML" value="+223">Mali (+223)</option>
<option country-code="MT" value="+356">Malta (+356)</option>
<option country-code="MH" value="+692">Marshall Islands (+692)</option>
<option country-code="MQ" value="+596">Martinique (+596)</option>
<option country-code="MR" value="+222">Mauritania (+222)</option>
<option country-code="MU" value="+230">Mauritius (+230)</option>
<option country-code="YT" value="+262">Mayotte (+262)</option>
<option country-code="MX" value="+52">Mexico (+52)</option>
<option country-code="FM" value="+691">Micronesia, Federated States of Micronesia (+691)</option>
<option country-code="MD" value="+373">Moldova (+373)</option>
<option country-code="MC" value="+377">Monaco (+377)</option>
<option country-code="MN" value="+976">Mongolia (+976)</option>
<option country-code="ME" value="+382">Montenegro (+382)</option>
<option country-code="MS" value="+1664">Montserrat (+1664)</option>
<option country-code="MA" value="+212">Morocco (+212)</option>
<option country-code="MZ" value="+258">Mozambique (+258)</option>
<option country-code="MM" value="+95">Myanmar (+95)</option>
<option country-code="NA" value="+264">Namibia (+264)</option>
<option country-code="NR" value="+674">Nauru (+674)</option>
<option country-code="NP" value="+977">Nepal (+977)</option>
<option country-code="NL" value="+31">Netherlands (+31)</option>
<option country-code="AN" value="+599">Netherlands Antilles (+599)</option>
<option country-code="NC" value="+687">New Caledonia (+687)</option>
<option country-code="NZ" value="+64">New Zealand (+64)</option>
<option country-code="NI" value="+505">Nicaragua (+505)</option>
<option country-code="NE" value="+227">Niger (+227)</option>
<option country-code="NG" value="+234">Nigeria (+234)</option>
<option country-code="NU" value="+683">Niue (+683)</option>
<option country-code="NF" value="+672">Norfolk Island (+672)</option>
<option country-code="MP" value="+670">Northern Mariana Islands (+670)</option>
<option country-code="NO" value="+47">Norway (+47)</option>
<option country-code="OM" value="+968">Oman (+968)</option>
<option country-code="PK" value="+92">Pakistan (+92)</option>
<option country-code="PW" value="+680">Palau (+680)</option>
<option country-code="PS" value="+970">Palestinian Territory, Occupied (+970)</option>
<option country-code="PA" value="+507">Panama (+507)</option>
<option country-code="PG" value="+675">Papua New Guinea (+675)</option>
<option country-code="PY" value="+595">Paraguay (+595)</option>
<option country-code="PE" value="+51">Peru (+51)</option>
<option country-code="PH" value="+63">Philippines (+63)</option>
<option country-code="PN" value="+872">Pitcairn (+872)</option>
<option country-code="PL" value="+48">Poland (+48)</option>
<option country-code="PT" value="+351">Portugal (+351)</option>
<option country-code="PR" value="+939">Puerto Rico (+939)</option>
<option country-code="QA" value="+974">Qatar (+974)</option>
<option country-code="RO" value="+40">Romania (+40)</option>
<option country-code="RU" value="+7">Russia (+7)</option>
<option country-code="RW" value="+250">Rwanda (+250)</option>
<option country-code="RE" value="+262">Reunion (+262)</option>
<option country-code="BL" value="+590">Saint Barthelemy (+590)</option>
<option country-code="SH" value="+290">Saint Helena, Ascension and Tristan Da Cunha (+290)</option>
<option country-code="KN" value="+869">Saint Kitts and Nevis (+869)</option>
<option country-code="LC" value="+758">Saint Lucia (+758)</option>
<option country-code="MF" value="+590">Saint Martin (+590)</option>
<option country-code="PM" value="+508">Saint Pierre and Miquelon (+508)</option>
<option country-code="VC" value="+784">Saint Vincent and the Grenadines (+784)</option>
<option country-code="WS" value="+685">Samoa (+685)</option>
<option country-code="SM" value="+378">San Marino (+378)</option>
<option country-code="ST" value="+239">Sao Tome and Principe (+239)</option>
<option country-code="SA" value="+966">Saudi Arabia (+966)</option>
<option country-code="SN" value="+221">Senegal (+221)</option>
<option country-code="RS" value="+381">Serbia (+381)</option>
<option country-code="SC" value="+248">Seychelles (+248)</option>
<option country-code="SL" value="+232">Sierra Leone (+232)</option>
<option country-code="SG" value="+65">Singapore (+65)</option>
<option country-code="SK" value="+421">Slovakia (+421)</option>
<option country-code="SI" value="+386">Slovenia (+386)</option>
<option country-code="SB" value="+677">Solomon Islands (+677)</option>
<option country-code="SO" value="+252">Somalia (+252)</option>
<option country-code="ZA" value="+27">South Africa (+27)</option>
<option country-code="GS" value="+500">South Georgia and the South Sandwich Islands (+500)</option>
<option country-code="ES" value="+34">Spain (+34)</option>
<option country-code="LK" value="+94">Sri Lanka (+94)</option>
<option country-code="SD" value="+249">Sudan (+249)</option>
<option country-code="SR" value="+597">Suriname (+597)</option>
<option country-code="SJ" value="+47">Svalbard and Jan Mayen (+47)</option>
<option country-code="SZ" value="+268">Swaziland (+268)</option>
<option country-code="SE" value="+46">Sweden (+46)</option>
<option country-code="CH" value="+41">Switzerland (+41)</option>
<option country-code="SY" value="+963">Syrian Arab Republic (+963)</option>
<option country-code="TW" value="+886">Taiwan (+886)</option>
<option country-code="TJ" value="+992">Tajikistan (+992)</option>
<option country-code="TZ" value="+255">Tanzania, United Republic of Tanzania (+255)</option>
<option country-code="TH" value="+66">Thailand (+66)</option>
<option country-code="TL" value="+670">Timor-Leste (+670)</option>
<option country-code="TG" value="+228">Togo (+228)</option>
<option country-code="TK" value="+690">Tokelau (+690)</option>
<option country-code="TO" value="+676">Tonga (+676)</option>
<option country-code="TT" value="+868">Trinidad and Tobago (+868)</option>
<option country-code="TN" value="+216">Tunisia (+216)</option>
<option country-code="TR" value="+90">Turkey (+90)</option>
<option country-code="TM" value="+993">Turkmenistan (+993)</option>
<option country-code="TC" value="+649">Turks and Caicos Islands (+649)</option>
<option country-code="TV" value="+688">Tuvalu (+688)</option>
<option country-code="UG" value="+256">Uganda (+256)</option>
<option country-code="UA" value="+380">Ukraine (+380)</option>
<option country-code="AE" value="+971">United Arab Emirates (+971)</option>
<option country-code="GB" value="+44">United Kingdom (+44)</option>
<option country-code="US" value="+1">United States (+1)</option>
<option country-code="UY" value="+598">Uruguay (+598)</option>
<option country-code="UZ" value="+998">Uzbekistan (+998)</option>
<option country-code="VU" value="+678">Vanuatu (+678)</option>
<option country-code="VE" value="+58">Venezuela, Bolivarian Republic of Venezuela (+58)</option>
<option country-code="VN" value="+84">Vietnam (+84)</option>
<option country-code="VG" value="+284">Virgin Islands, British (+284)</option>
<option country-code="VI" value="+340">Virgin Islands, U.S. (+340)</option>
<option country-code="WF" value="+681">Wallis and Futuna (+681)</option>
<option country-code="YE" value="+967">Yemen (+967)</option>
<option country-code="ZM" value="+260">Zambia (+260)</option>
<option country-code="ZW" value="+263">Zimbabwe (+263)</option>
</select>
<input type="hidden" id="country" name="country" value="" class="restrict_decimal">
</fieldset>
</div>
<div class="col-md-8">
<fieldset class="margin-bottom-30">
<span class="placeholder">Enter Your Registered Mobile Number</span>
<input type="text" name="mobile" id="mobile" class="form-control input__field only-numeric restrict_decimal" maxlength="10" minlength="10" autocomplete="off" required="">
<!-- <span toggle="#createPassword" class="fa fa-fw fa-eye field-icon toggle-password rightPlaceHolder"></span> -->
</fieldset>
</div>
</div>
<div class="styled__checkBox margin-bottom-30">
<label for="register_tnc">
<input type="checkbox" id="register_tnc" name="tnc_accepted">
<span class="icon"></span>
<span class="txt"> I agree to <a href="/terms-condition" target="_blank">Terms & Conditions</a> and <a href="/privacy-policy" target="_blank">Privacy Policy</a> </span>
</label>
<br>
<span id="check_alert" style="display: none;">Please Select Check Box</span>
</div>
<button type="submit" id="check_signup" class="btn btn-primary btn-lg btn-block margin-bottom-5">Sign Up</button>
<p class="big text-center margin-bottom-20">Already have an account? <a href="javascript:void(0)" id="login-link" class="bold login-link">Sign In</a></p>
<figure class="text-right margin-bottom-0"><img src="/static/assets/img/logo.svg" alt="Equitas" width="100"></figure>
</form>POST /auth/update-password
<form class="formBox custom-form" id="form_resetPassword" method="POST" action="/auth/update-password">
<input type="hidden" name="csrf_token" value="ImFiNDcwZTZiOWU1ZmJiNzY2MmEwOTFiOGQ3NDg2NTZjOWZlNGVjNTAi.Y75BpA.7o5xAQY1Wq0bG-_GV1rtzr6m3T0">
<input type="hidden" name="is_Signup" class="is_Signup" value="0">
<div id="flash_msg"></div>
<fieldset>
<span class="placeholder">Enter New Password</span>
<input type="password" name="password" id="newPassword" class="form-control input__field restrict_decimal" autocomplete="off" required="">
<span toggle="#newPassword" class="fa fa-fw fa-eye-slash field-icon toggle-password rightPlaceHolder"></span>
</fieldset>
<fieldset class="margin-bottom-10">
<span class="placeholder">Confirm Your New Password</span>
<input type="password" name="confirm_password" id="confirmPassword" class="form-control input__field restrict_decimal" autocomplete="off" required="">
<span toggle="#confirmPassword" class="fa fa-fw fa-eye-slash field-icon toggle-password rightPlaceHolder"></span>
</fieldset>
<div class="forgotPass margin-bottom-30">
<a href="javascript:void(0)" class="link"> </a>
<div class="passHints">
<span>8 Characters</span>
<span>1 Special</span>
<span>1 Uppercase</span>
<span>1 Lowecase</span>
<span>1 Numeric</span>
</div>
</div>
<button type="submit" class="btn btn-primary btn-lg btn-block margin-bottom-5">Save</button>
<figure class="text-right margin-bottom-0"><img src="/static/assets/img/logo.svg" alt="Equitas" width="100"></figure>
</form>POST /auth/verify-otp
<form id="form_verifyotp" class="formBox custom-form" method="POST" action="/auth/verify-otp">
<input type="hidden" class="nextPopupId" value="">
<input type="hidden" id="isSignup" value="0">
<input type="hidden" name="csrf_token" value="ImFiNDcwZTZiOWU1ZmJiNzY2MmEwOTFiOGQ3NDg2NTZjOWZlNGVjNTAi.Y75BpA.7o5xAQY1Wq0bG-_GV1rtzr6m3T0">
<div id="flash_msg"></div>
<div class="row otpInputs">
<div class="col-3">
<fieldset>
<span class="placeholder"> </span>
<input type="password" name="otp" max="1" class="form-control text-center input__field only-numeric focus restrict_decimal" data-otpstep="0" maxlength="1" required="" autocomplete="nops" tabindex="1">
</fieldset>
</div>
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EXPERTS REMEDIES ON WHAT TO DO WHEN YOUR MIND IS RACING
By Sleepsia
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Well, There are certain nights when it seems impossible to convince your brain
to relax long enough for you to go to sleep. You’re mentally going over the day
that just ended as well as mentally anticipating the day that is coming.
Occasionally, your imagination may even go way back to the past and recall an
embarrassing incident you did in high school. So fun!
An anxiety-related significant mental health issue can be indicated by racing
thoughts. Everybody experiences these nights, though, and when we’re too old for
nighttime stories, it’s frequently clear exactly what to do.
DISTRACT YOUR MIND
It’s normal to have racing thoughts from time to time, especially when we’re
feeling stressed or anxious. Here are a few techniques that can help distract
your mind and promote a better night’s sleep:
1. Practice relaxation techniques: Try techniques like deep breathing,
progressive muscle relaxation, or guided imagery to help calm your mind and
body.
2. Engage in a relaxing activity: Try reading a book, taking a warm bath, or
listening to soothing music before bed to help relax your mind.
3. Write down your thoughts: If you find that your racing thoughts are causing
you stress or anxiety, try writing them down on paper. This can help you
process your thoughts and let go of them before bed.
It’s also important to pay attention to your sleep environment. Make sure your
bedroom is cool, dark, and quiet, and consider using a comfortable mattress and
pillows to promote a good night’s sleep. If you continue to have difficulty
sleeping despite trying these techniques, it may be helpful to talk to a
healthcare professional for additional support.
YOU CAN WRITE DOWN THAT THING RUNNING IN YOUR MIND
Yes, writing down your thoughts can be a helpful way to process and let go of
them before bed. When you’re trying to fall asleep, it can be helpful to have a
designated “worry time” earlier in the day where you can take some time to write
down and reflect on your concerns. This can help you feel more in control of
your thoughts and better prepared to let them go when it’s time to sleep.
If you find that you’re having trouble falling asleep because you’re feeling
overwhelmed by your racing thoughts, you can try using a journal or a piece of
paper and a pen to write down whatever is on your mind. This can be a helpful
way to clear your head and get a better night’s sleep.
It’s important to note that while writing down your thoughts can be a helpful
technique, it may not work for everyone. If you continue to have difficulty
sleeping despite trying this technique, it may be helpful to talk to a
healthcare professional for additional support.
YOU CAN JUMP OFF TOWARD A PODCAST
Listening to a podcast can be a good way to relax and wind down before going to
sleep. However, it’s important to choose a podcast that is appropriate for
sleep. Here are a few tips for selecting a podcast to help you fall asleep:
1. Choose a podcast with a calming, soothing voice: A soft, gentle voice can be
very calming and help you relax before sleep.
2. Avoid podcasts with fast-paced or intense content: Choose a podcast that has
a slow, steady pace and doesn’t contain any stimulating or intense content.
3. Consider a meditation or sleep-themed podcast: There are many meditation and
sleep-themed podcasts that are specifically designed to help listeners relax
and fall asleep.
4. Experiment with different types of podcasts: Everyone has different
preferences when it comes to relaxation and sleep, so it may take some trial
and error to find the right podcast for you.
It’s also important to create a comfortable sleep environment and follow good
sleep hygiene practices, such as keeping the bedroom cool, dark, and quiet, and
avoiding screens for at least an hour before bedtime.
PLAY SOME SOOTHING MUSIC
Listening to soothing music can be a helpful way to relax and calm the mind
before sleep. Music can have a powerful effect on our emotions and can help to
reduce stress and anxiety. Here are a few tips for choosing music to help you
fall asleep:
1. Choose calming, instrumental music: Avoid music with lyrics or fast-paced
beats, as these can be stimulating and keep the mind active. Instead, opt
for instrumental music with a slow, steady tempo.
2. Experiment with different genres: Different people have different
preferences when it comes to music, so it may take some trial and error to
find the right type of music for you. Some genres that may be particularly
calming include classical, ambient, and nature sounds.
3. Use a sleep-themed playlist: There are many sleep-themed playlists available
online that are specifically designed to help listeners relax and fall
asleep.
4. Consider using a white noise machine: In addition to music, white noise
machines can also be helpful for blocking out distractions and creating a
calming atmosphere.
HAVE LIGHT FOOD BEFORE SLEEP
Sleep can be promoted by eating a light snack before bed. You should, however,
choose the right types of foods and consume them in moderation. Here are a few
tips for choosing a light snack before sleep:
1. Avoid heavy, fatty, or spicy foods: These types of foods can be difficult to
digest and may cause indigestion or discomfort, which can disrupt sleep.
2. Choose foods that contain tryptophan: Tryptophan is an amino acid that can
help to promote sleep. Foods that are high in tryptophan include milk,
yogurt, turkey, chicken, nuts, and seeds.
3. Avoid large portions: It’s important to eat a light snack before sleep,
rather than a large meal. Eating too much can cause discomfort and may
disrupt sleep.
READING BOOKS
Reading a book before going to bed can help you relax and wind down. Reading can
help to distract the mind from the day’s worries and can be a soothing activity
that promotes sleep. Here are a few tips for selecting a book to help you fall
asleep:
1. Choose a book with a calming, soothing theme: Avoid books that are
suspenseful, action-packed, or emotionally intense, as these can be
stimulating and keep the mind active. Instead, opt for a book with a calming
theme or one that is focused on relaxation techniques.
2. Experiment with different genres: Different people have different
preferences when it comes to reading, so it may take some trial and error to
find the right type of book for you. Some genres that may be particularly
calming include fiction, non-fiction, and self-help.
3. Consider using an e-reader: Using an e-reader can be helpful for reading
before sleep, as the soft, backlit display can be easier on the eyes than a
traditional paper book.
Reading before sleep can be a good way to relax and wind down, but it’s
important to listen to your body and stop if you start to feel tired. To promote
sleep, follow good sleep hygiene practices, such as creating a comfortable sleep
environment, avoiding screens for at least an hour before bedtime, and keeping
the bedroom cool, dark, and quiet. Experiment with different relaxation
techniques, such as meditation or listening to calming music, to find what works
best for you.
CENTER OUT YOUR THOUGHTS
There are several strategies you can use to help you focus on your senses and
get better sleep. Here are a few ideas:
1. Use a white noise machine or app: White noise can help to mask other sounds
and create a more consistent, calming environment for sleep.
2. Practice deep breathing or meditation: Focusing on your breath can help to
calm your mind and body, making it easier to fall asleep.
3. Incorporate scents into your sleep routine: Certain scents, such as lavender
or chamomile, can help to promote relaxation and improve sleep. You can use
essential oils, candles, or a diffuser to bring these scents into your
bedroom.
By incorporating these strategies into your routine, you can help to create a
more relaxing, sleep-friendly environment and improve the quality of your sleep.
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