Quiet Your Mind - Mindfulness Before Sleep

It’s late. You're tired. It’s been a long day...You climb into bed, pull the covers around you and lay your head down to sleep. Except, rather than switch-off, your mind’s decided to down 10 shots of caffeine, your comforter has you overheated and you’re listening to a mind-chatter extravaganza that you really rather wouldn’t be listening to right now. Why? because all you really want to do is stop the noise and go to sleep. We know the feeling and we have a solution. 

So how do we stop the noise and go to sleep? 
During the day, we’re bombarded with a LOT of information. And whilst our minds’ have a pretty awesome ability to cope with the madness of our daily lives – because we’re so busy, sorting through what’s important and what’s not often happens when things go quiet – kinda like when you go to bed, kinda like when you want to sleep – bummer huh?

So what can we do about the mind-chatter?
Ever find the more you try to ignore it, the more it loops around and around in your head? So let’s stop expending any more energy trying to ignore it and instead let’s allow it to speak, only this time, take note: literally.

Get out your notepad and pen…
The reason for writing things down is two-fold:

  1. It’s easier to solve problems on paper
  2. You can break the endless loop by assuring your nervous mind, in writing, that you’ve you’re not only listening but about to resolve the issue.


So, before you lie down, take 10-15 minutes to let your thoughts out on paper. First, let it out raw without judgment, just vent away and hold nothing back. When you’re done, take a breath and let’s sort through this messy equation step by step. Ask yourself:

  1. Is this really an issue? If you’re wondering whether Carol liked the color of your sweater or not…this is not an issue – so take a breath and let it go. If it really is an issue go to step 2.
  2. Narrow in on the problem – is this a symptom or a cause? If you’re stressed about a project, stress is not the problem; it’s a symptom. Instead, perhaps the problem is a lack of time or assistance.
  3. Create an actionable solution – So you need some help or a little more time for this project? Who can you ask to get what you need?
  4. Make a promise to act on it and imagine the success of your plan.
  5. Tomorrow night, check in and see how it went. If it went well, cross it off and assure your mind the problem is over. If not see how you can adjust your plan – you’ll get there soon enough.


See how it goes – let us know.

Many Thanks

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