How to Quiet Your Mind to Get Better Sleep

Are you struggling to fall asleep? Are you waking up feeling tired? Does your mind race at night as you try to fall asleep? If so, it’s time to take a step back and see if your sleep habits could be improved. One way that can happen is by learning how to quiet your mind at night. It may sound strange, but practicing good sleep hygiene will help you rest more deeply and wake up refreshed instead of groggy—and that means better mental performance throughout the day!

Don’t worry About How Many Hours of Sleep You’ll Get

The first thing to remember is that you can’t control how much sleep you get. This may be frustrating, but it’s true. If you do everything in your power and still don’t get enough sleep, there’s no sense in beating yourself up about it or trying to convince yourself otherwise. Instead of worrying about how many hours of sleep you’ll get, focus on what you can control: your reaction to not getting enough sleep!

Practice Mindfulness and Acceptance

In order to quiet your mind and get better sleep, it’s important to practice mindfulness and acceptance. Mindfulness is about being fully aware of the present moment for what it is. It means being conscious of your thoughts, feelings, physical sensations and actions without judging them or yourself. Acceptance is about accepting the present moment for what it is—it doesn’t mean that you have to like everything going on in your life right now but rather allowing yourself to be okay with it all. Both mindfulness and acceptance skills can help reduce stress levels by allowing us to accept unpleasant emotions instead of fighting against them or trying to change them.

A great way to practice mindfulness while falling asleep is through guided meditations that focus on relaxation techniques such as deep breathing or progressive muscle relaxation (PMR).

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves a series of slow, deliberate contractions and relaxations of various muscles in your body. It’s meant to not only help you feel physically relaxed but also mentally calm, which can lead to better sleep.

The idea behind progressive muscle relaxation is that when you feel tense or stressed out, anxiety can be released by tensing up certain muscles and relaxing others. The goal with this exercise is to learn how to consciously direct these movements so that they spread throughout your whole body and help you feel more relaxed overall.

The first step in practicing progressive muscle relaxation on your own is picking three areas where tension tends to accumulate in the body: face (forehead), neck/shoulders, chest/stomach/diaphragm (belly). Then choose one area at a time and start by clenching all of the muscles as tightly as possible for about 10 seconds. Next relax those same muscles for about 15 seconds before moving onto the next part of your body—for example, if we’re using our face as an example again here then move down into our neck area next; continue until all three areas have been done once each over the course of 10 minutes or so.

Write Down Everything That’s On Your Mind Before You Go to Sleep

Write down all the thoughts that are running through your head. Write them in a journal, on a computer or on a to-do list. If you’re having trouble thinking of things, grab some paper and make a list of all the things you need to accomplish tomorrow—or even this week!

Keeping track of what’s on your mind helps calm it down by giving it somewhere else to go. This will help clear out space for sleep-inducing chemicals like melatonin and serotonin to do their job better than they could without all those competing thoughts cluttering things up.

Use Guided Imagery Scripts

Guided imagery scripts are a form of meditation that helps you quiet your mind and relax. They can be used for numerous purposes, including relaxation and sleep.

Guided imagery scripts generally follow a set pattern: First, you focus on your breathing to get in the right frame of mind. Then, you visualize yourself in a relaxing place or experience an important positive thought such as gratitude or appreciation. If you’re having trouble sleeping, try listening to this script before bedtime or even while falling asleep.

Try Jet-Asleep Sleep Aid

Jet-Asleep is a powerful sleep aid supplement which helps you relax and fall asleep faster, as well as stay asleep longer. The easy way to use Jet-Asleep is by taking one capsule right before bedtime—it’s fast acting and non habit-forming so it won’t interfere with other medications or affect your daily schedule in any way!

How do I get the best results from Jet-Asleep? You should take Jet-Asleep on a regular schedule, with or without food, as directed by your doctor.

Can I combine this with other methods of getting better sleep? Yes! The best approach is to combine several techniques for getting better sleep in order to have the most positive effects on your body and mind. Try combining it with meditating and practicing mindfulness and acceptance.

When we’re stressed or worried about something, it can be hard for us to relax enough for restful slumber. But if you want better quality rest, learning how to quiet your mind can go a long way toward helping you achieve that goal! Jet-Asleep can help you achieve your mindfulness goals and help you achieve better sleep. Try Jet-Asleep today to get the best sleep tonight.

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How to Get Better Sleep in the Winter

As the nights draw in and you wrap up warm in winter, you’d think it would be easier to sleep at night. But for many people, getting some quality rest in winter is more difficult than in other seasons.

But why? And how can you go around reversing that trend and get better sleep in winter?

You’re in the right place to find out. We’re going to take a look at some of the reasons why it might be more difficult to sleep well in the winter months, and what you can do about it.

Reasons For Poor Sleep In Winter

There are a whole host of reasons why you might sleep a little worse in winter. Can you relate to any of these?

You’re Too Warm

This might sound backwards—you might think that being warm and cozy ensures a good night’s sleep—but being too warm can actually be detrimental to the quality of your rest.

It’s Too Dark

Another one that sounds unlikely, but the science behind this is around melatonin. The brain produces melatonin in response to darkness, in the months of the year when there is more contrast between night and day, our bodies produce it in highs and lows, which helps to regulate the wake/sleep rhythm. 

In the dark winter months, it can knock this rhythm a little, making it harder to fall asleep.

You’re Less Tired

Those winter months make us want to cozy up, drink hot chocolate and watch movies. The problem there is that by the time bedtime arrives, we don’t feel sleepy!

Tips For Improving Winter Sleep

If you’ve read through those reasons for poor sleep and have realized that you can relate to them, we are here to help! Here are some solutions to help you with improving winter sleep.

Try To Have a Regular Sleeping Schedule

Life is hectic and constantly changing, but if there’s any way that you can try to regulate when you go to bed and when you wake up, you’ll find that your body learns the rhythm.

You’ll get better sleep and feel more rested when you wake.

Keep the Room Cool

A warm bedroom is appealing, but as we discussed, it could hinder your winter sleep. By all means get under a nice thick duvet, but a cool room will make sure your body temperature stays at a reasonable level.

Use a Sleep Aid

If you’re struggling to get off to sleep at night, a sleep aid like Jet-Asleep could be the perfect solution.

It’s safe, effective, and non-habit forming. 

Incorporate a Daily Workout Routine

One of the best ways to make sure you’re tired enough to sleep better in winter is to expend plenty energy throughout the day. Regular exercise has countless health benefits on top of giving you a better chance of a good night’s sleep.

Also, and this may be an unpopular point, napping during the day does you no favors when you’re trying to get to sleep at night. 

Get Better Sleep In Winter

With these tips on how to get better sleep in winter, you could be on your way to some long, restful nights of sleep. 

If you enjoyed this article and found it useful, check out some more articles on our blog, or get in touch to find out more about Jet-Asleep!

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