Today’s world is noisy. Between people talking, radios, TV, computers, iPods, and cell phones, it’s no wonder we sometimes want out of the rat race. Where can we find quiet? Or does it even matter?

I believe it does. Our minds need time to think our own thoughts, not just the thoughts of others. If the car radio is always on as we travel, the TV always on when we’re home, our free time always spent with friends, we never get a quiet moment to find out how we really feel and think about things.
What does that have to do with insomnia? Sometimes I go to bed tired, but as soon as I lay down my mind starts racing. I think of all kinds of things–from tasks I have to do, to problem solving, to conversations I had or imagine having. You, too? If we made more room for quiet in our lives, maybe our minds would do some of that thinking in our waking hours, rather than when we go to bed. Here are a few ideas that help me turn off my mind so I can sleep easier:

1. Make lists. When I think of a task I don’t want to forget, I jot it down. This lets my mind relax because it has one less thing to sort out and remember. I find this lessens the stress in my life.
2. Turn off the car radio. Not necessarily all the time, but choose one time each day when you’re in the car alone to switch it off. This lets you ride in silence and think your own thoughts (besides concentrating on your driving). It’s amazing what all comes to mind when it’s quiet.
3. Schedule downtime. You don’t have to have a reason to decline an invitation from a friend. Just say you have other plans. Your other plans just happen to be with yourself. Alone. Guard your quiet time just as you would a business appointment. It’s that important.
4. Turn off the TV. Instead, read a book. What’s the difference? Don’t both fill your mind with other people’s thoughts? Yes. But when reading, if a thought strikes you and you’d like to ponder it a moment, you can close the book and do just that. You’re far less likely to stop watching TV because you’d miss the rest of the show. Even with a DVR, you’re less likely to press Pause to ponder what was just said, no matter how poignant.
5. Listen to instrumental music. Again, this isn’t something you have to always do, but it helps me if I’m feeling stressed or having problems sleeping. It serves as a nice background for any activity and doesn’t distract with lyrics that tempt you to sing along. You can fold that laundry and ponder life’s meaning, or appreciate the smallness of your child’s clothes, or offer up a prayer of thanks for life’s blessings. It’s a nice compromise between total silence and the world’s noise.
6. No electronic screens an hour before bed. Research suggests that light from an electronic device reduces the production of melatonin, the natural hormone that promotes sleep. Click here to read an article on this. I fully admit this is the hardest one for me to live out.  What to do instead of electronics before bed? Read a book, talk to a friend, do a puzzle, work on a hobby, play a game, or fold laundry. There are lots of things to do!