You know this feeling: It's time to sleep, you are tired, but your mind doesn't want to stop chatting with yourself. In the process, it prevents you from falling asleep. It just runs around, it seems to be at noon. Here are some tips to help you overcome your heart and chatter and prevent you from falling asleep.

Start relaxing one hour before going to bed

Part of the problem with the endless mind of the mind is that our mind has no on/off switch.

It's really hard to get everything from being fully committed to doing something more peaceful.

I found that by starting to relax and slow down an hour before going to bed, my brain had a chance to finish most of the beginning of it, so that I would not be disturbed by the background chatter.

Reduce caffeine

Caffeine is obviously something like coffee and cola. But it is also tea, so simply switching from coffee to tea does not necessarily succeed.

Students know how to drink coffee and popular caffeine tablets to help them stay awake.

This means you need to do the opposite to help you calm down and get a good night's sleep.

A good rule of thumb is to reduce your caffeine intake from noon and completely reduce it from noon to afternoon.

But one caveat: caffeine is a potent drug, so it is gradually reduced rather than cold turkey. Otherwise it won't keep you awake, it will be an annoying headache.

Have a warm bathtub

This is consistent with the first prompt.

A beautiful, long and warm bathtub is a great way to relax. It also helps to soothe the body and help you relax.

If you feel particularly keen, you can ignite some scented candles to increase the atmosphere, but even without them, the gentle bathroom can relax under the soft light, reducing the chatter of the mind.

Turn off all lights

The darker the room, the better.

This means turning off or covering all the lights – even the alarm lights on the alarm clock or on the TV [you shouldn't see them before retirement anyway!].

The dark room is the best – you may need to get a shade lining for your curtains or blinds, but it's worth investing.

Learn to relax

Relaxation is something we instinctively know when we are young, but seems to have forgotten as we grow older.

You can learn to relax using yoga, meditation [breathing meditation is simple, works well] or hypnosis.

Some people seem to be difficult to turn off, so listening to a pre-recorded relaxation track may be a good way to push your body in the right direction.

If you combine it with some binaural beats – a high-tech name for playing two slightly different tones, one for each ear – then you have a recipe for a very good night's sleep.

How to stop thinking flutter when trying to sleep was originally published on Spring