5 steps to calm your active mind and get to sleep quicker

An entrepreneur trying to get to sleep

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Why is it that when we lay down to sleep we just can’t?

For me, it was too much thinking!

Thinking about everything I needed to do, coming up with insightful Instagram captions that I would long forget when I finally woke the next day…, stressing about a new product launch, planning influencer campaigns, or contemplating distribution plans for clients.

Here are 5 things I do that help me stop thinking and get some much needed rest.

Tech free hour before bed

The American’s National Sleep Foundation’s 2011 Sleep in America Poll showed that the more interactive technological devices (i.e., computers/laptops, cell phones, video game consoles) used in the hour before bed, the more likely we are to have difficulties falling asleep and once we are asleep, having unrefreshing sleep.

To help make sure I stick to no technology overnight. I moved my charger from my bedside table to in the lounge. I no longer find my phone in my hand scrolling Facebook in bed. 

To-do list/Brain dump

I use a modified bullet journal to keep all my thoughts and ideas in a somewhat organised system. After putting my phone away for the evening I do a brain dump. I write down anything that is on my mind. All the things I need to do the next day, reminders, business ideas. This gets all the thoughts and tomorrows to-dos out of our head and on to paper. I sleep easier knowing I won’t forget an important task. 

Gratitude journal

I’m a big believer in positive self-talk (if you aren’t already in my free Facebook group come join as I just did a training in there on stopping negative self-talk). 

I use The Five-Minute Journal which I love because it included morning and evening prompts but you can just write down what you are grateful for on a piece of paper or in your current journal. Shifting our focus dramatically improves our happiness and reduces stress. 

Thomas Edison said, “Never go to sleep without a request to your subconscious”. Gratitude journaling is a request for more good things. And that makes me sleep easier. 

Gratitude journal​ sitting on a sofa with a pen on top

Affirmations

I fill my mind with positive thoughts before bed.  After dumping all of the to-dos out into my bullet journal I fill up my brain with positive intentions. I have a mix of personal, family, business and lifestyle affirmations. I wrote them out and have them on the wall next to my bed. 

While affirmations sound a bit ‘woo’ they actually have a lot of science behind them. 

Calm app

If I’m still not able to get to sleep after completing all the above then I pull out my trusty Calm App. This is a storytelling app that gets you to focus on the story rather than thinking.

It is around $USD80/year (or $400 for life) but there is a free trial so you can try it out before buying. If you don’t want to pay the subscription you can use the limited free stories  (including my favourite – Blue Gold by Stephen Fry) 

What do you think? Will you try out any of these things to help you get to sleep at night? Leave me a comment below and let me know. 

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Mel Bruce Ecopreneur Coach

Hi, I’m Mel. 

Business and marketing coach for eco-minded entrepreneurs who want to ditch the overwhelm and frustration to build a thriving business while having a positive impact on our environment. 

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