Can’t sleep because of stress? Doctor shares tips on how to calm your mind before bed

Stress at work, relationship anxiety, financial worries and looming deadlines – all these worrying thoughts can make your mind race, making it difficult to get a good night’s sleep. Want to know how to calm your mind? Well, deal with these thoughts head on so they don’t follow you to bed.

According to board-certified physician and certified sleep specialist Dr. Angela Holiday Bell, also known on social media as “sleep_md,” the secret to calming your mind before bed is not to avoid these thoughts, but to address them during your scheduled “worry.” time”.

“Stress releases cortisol, the fight-or-flight hormone that keeps the brain awake and makes it harder to fall asleep,” Dr. Bell wrote on her Instagram sidesharing practical tricks to calm your mind before bed.

“Stress can steal your sleep, but these tips will help you take control,” Dr. Bell wrote.

Schedule “worry time”:

Dr. Bell suggests a simple but effective technique for dealing with worry: schedule “worry time.” Spend 10-15 minutes throughout the day writing down your racing thoughts. This will help you relieve stress before it takes over your mind before bed. Timing is the key. Make sure to schedule your worry session well in advance so that by the time you go to bed, you’ve “relaxed” your worries, Dr.Bell explained.

Use the breathing technique:

While most breathing exercises are effective at calming the mind, Dr. Bell offers the quick and simple 4-7-8 technique for those short on time. In just a few seconds, this method will help you relax and fall into a peaceful sleep.

“Inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds. This technique lowers the heart rate and relaxes the nervous system,” she wrote in her Instagram post.

Set a calming alarm before bed:

Establishing a consistent sleep schedule is often the first step recommended by experts to improve poor sleep. Dr. Bell recommends setting an alarm as a daily reminder to get ready for bed, ideally 30 to 60 minutes before your scheduled bedtime. This signals your brain that it’s time to calm down. Use this time to engage in calming activities, such as breathing exercises or progressive relaxation techniques, that will help your body transition to a state of rest.