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.

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."