UCanMakeItIfYouTry – Turn Your Brain On Before Bed
It is important to wind down and relax before bed to prepare yourself for sleep. “Turning your brain off” before bed can help you fall asleep faster and sleep more soundly. Additionally, engaging in activities that quiet your mind and de-stress before bed can improve overall sleep quality. Here are some tips if you struggle to do this.
1 – Meditate
Meditation is one of the best ways to clear your mind. Why not take advantage of that and incorporate meditation into your bedtime routine. You will clear your mind, reduce stress and become more aware of the present moment.
2 – Journal Your Thoughts
Sometimes the thoughts in our head just need a way out. You can give them that way out by writing in your journal. A regular journaling habit before bed will help clear your mind by offering you somewhere else to keep your thoughts, worries, and anxieties.
3 – Create A Sleep Conducive Environment
It’s much easier to shut your brain off before bed if you are in the right environment. Your room should be quiet, dark, and comfortable. It may also help to remove any potential distractions before bed.
4 – Try Some Soothing Sounds
The right sounds can help you drift off to sleep faster. The key is finding the sound that works best for you. Some people like soft music, while others enjoy the sound of the ocean. Some people react best to white noise – like a fan left on overnight.
5 – Try A Weighted Blanket
Weighted blankets are believed to be good for sleep because they provide a feeling of being hugged or held, which can help people relax and feel more secure. This feeling of security can help quiet your mind’s worries and anxieties.
6 – Avoid Screen Time
The stimulating content of many screens can make it difficult for your mind to calm down and prepare for sleep. Also, the blue light emitted by screens can suppress the production of melatonin, the hormone that helps regulate sleep.
7 – Embrace A Bedtime Routine
A bedtime routine signals to your body and mind that it is time to wind down and prepare for sleep. Additionally, a bedtime routine can help to create a relaxing and calming environment that makes falling asleep much easier.
8 – Utilize 4-7-8 Breathing
The 4-7-8 breathing technique, also known as the “relaxing breath,” is a simple breathing exercise that can help you fall asleep. The technique is simple – inhale for a count of four, hold your breath for seven, and exhale eight. This breathing pattern helps to slow your heart rate and calm your mind.
9 – Progressively Relax Muscles
Progressive muscle relaxation, or PMR, involves tensing and then relaxing each muscle group in your body one at a time. This can help reduce physical tension and promote relaxation, making it easier for you to fall asleep.
FAST-ACTION STEPS
1 – Do an audit of your sleeping situation. Is it comfortable and quiet enough? Is the temp OK? Is it conducive to a good night’s sleep?
2 – Figure out your bedtime routine. Figure out what you need to do before you go to bed and create an easily repeatable routine you can use every night.
3 – Put your phone out of reach when it is bedtime. You can turn up the ringer if you are worried about an emergency call, but besides that, leave the phone far enough from your bed that you won’t be tempted to check it “one last time.”
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James Donaldson
Former Owner and Director of The Donaldson Clinic (an outpatient physical therapy clinic)
James completed a 20 year professional basketball career in the spring of 2000. James established The Donaldson Clinic in (January 1990 – 2018) (shortly after a career threatening knee injury) with an idea that he would eventually become a physical therapist. He is a strong advocate for Women & Minority owned businesses and is very involved with various Chambers of Commerce. He understands what it takes to sustain a strong business environment that is conducive to the success of businesses overall.
James is a Washington State University graduate (’79). After an outstanding basketball career with WSU, he went on to play professional basketball in the N.B.A. with the Seattle Supersonics, San Diego/L.A. Clippers, Dallas Mavericks, New York Knicks and Utah Jazz. He also played for several in Spain, Italy and Greece of the European Leagues plus toured with The Harlem Globetrotters to wrap up his career. James was an N.B.A. All-Star in 1988 while playing center for the Dallas Mavericks. In 2006, James was inducted into the Pac – 10 Sports Hall of Fame and also the Washington State University Athletic Hall of Fame.
He now devotes the majority of his time to various community activities, and toward the Gift of Life Foundation, speaking on mental health awareness and suicide prevention. James frequently conducts speaking engagements (motivational, inspirational, educational) for organizations, schools, youth groups and is the author of the published “Standing Above the Crowd” of which you can learn more about at www.standingabovethecrowd.com and is available for sale now.
In 2021, James published Celebrating Your Gift of Life: From the Verge of Suicide to a Life of Purpose and Joy. www.celebratingyourgiftoflife.com
James is a 40+ year resident of Seattle. He believes in being a role model of success and professionalism for the scores of young people that he devotes so much of his time to. He currently serves on several Boards and/or committees and is a member of many organizations. (Please see complete listing on back)
James believes in developing relationships that create a “Win – Win” environment for everyone involved, and being the best he can be!
