There are times when I go to bed and my mind just keeps running a hundred miles an hour and I can’t fall asleep. This happens to me mostly when I am very excited about a new project and when I am thinking about all the things that I can do to make it an even bigger success. It can also happen when I hit a problem at work or on the computer and I am trying to find things that I can do to flush out a solution. When I am in this state of restlessness I often make it worse by worrying about disrupting my wife’s sleep or about not being able to get enough sleep myself and be ready for the challenges of the next day.
Here are my top 5 ways to calm a busy mind and fall asleep easily:
One: Self Suggestions to Calm a Busy Mind
Use Self Suggestions to task your unconscious mind to make sure that you rest deeply and completely while it is finding solutions to your concerns and to make you aware of those solutions in the morning when you awake totally rested and full of energy. Check out my instructions about how to use Self Suggestions and let me know how successful you are using them.
Two: Use Guided Meditations to Fall Asleep Easily
Using a guided meditation can take your mind into a different space and calm you down quickly. You can try our free Winding Down guided meditation. I often find myself waking up with my headphones still in my ears. Let me know how this works for you.
Three: Make Your Organs Smile!
Making your organs smile is quite fun and most of the time I am asleep before I can finish the exercise. You start by imagining every organ in your body one after the other and making it smile and sometimes even chuckle. I normally start with my brain. I direct my attention to the area where I believe/feel/know my brain is and imagine what it would be like if it was smiling.
This only takes a couple of seconds.
Then I go on to my eyes, my nose, my ears, my mouth, my thyroid gland, my lungs, my heart, my pancreas, my liver, my stomach, my small intestines, my large intestines, my kidneys, my bladder, my spleen … you get the idea … and make them smile. If I get to it I like to finish it up by making my skin smile too. I start at my feed and swoosh that smile all over my body. Sounds like fun? – try it out!
Four: Concentrate on Your Breathing
Concentrating on your Breathing is a bit more advanced as it really requires determination to stay on target. When focussing on your breathing you can taste the air, can listen to the sound of your breathing, and can follow the air moving through your nose into your lungs and so on. If you notice that you mind is drifting away to the other topics then gently bring it back to concentrating on your breathing. Do you think you could use this technique? – let me know.
Five: Take Notes
Getting closure on your thoughts by writing them down or using a voice recorder for an audio memo can help calm your mind almost instantly. I prefer having pen and paper on my bedside table for my notes and not an electronic device since I have learned that electronic devices may also interfere with my sleep.
Let me know which of these options work best for you. I am also interested to learn about other methods that you like to calm a busy mind and fall asleep easily.
I’d love it if you share your thoughts in the comments below!
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