Strategies for Silencing the Restless Mind and Drifting into Slumberful Repose
Get ready to catch some Z's! Here's your nighttime survival guide when sleep eluding you because of busy thoughts.
All quiet on the Western front, but your mind won't shut down. Why oh why does it have to rev up when you're trying to catch some shut-eye? Behavioral sleep medicine specialist, Michelle Drerup, PsyD, DBSM, has got your back!
Why can't I stop my mind from racing?
Positive daydreams before bedtime are cool. Overactive, stress-inducing thoughts? Not so much.
"Our nighttime thoughts aren't usually light and airy. They're often negative and stressful, which kicks our fight-or-flight response into gear," says Dr. Drerup (Awesome, right?).
As the racing thoughts repeating night after night continue, your mind starts associating the bed with anxiety. Not what you want, huh?
If your thoughts are keeping you up week after week even when you're not feeling particularly stressed, it's time to talk to someone about it.
Here's what racing thoughts might look like:
- Zippy blur of thoughts racing across your mind with no pause.
- Swiftly switching from topic to topic, thought to thought.
- Running "what if" scenarios in your head over and over.
- Worries accompanied by physical symptoms like a racing heart, rapid breathing, sweating, or chest tightness.
How can I quiet the noise in my head?
Good news! There are ways to put the brakes on anxious thoughts at night. Here are some battle-tested techniques you can use.
Calm it down with meditation
Meditation isn't just for hippies. It can also work wonders before bedtime by you guessed it - calming your mind!
Deep breathing exercises or other relaxation techniques can help settle your mind before you drift off. The best part? It's free!
Slowly breathe in and out, or maybe even try a guided meditation to put you in the sleepy zone. It'll take some practice, but trust us, it's worth it.
Journal your worries
Yes, even that nasty, nagging thoughts deserve a place. Enter: Journaling. It's like therapy minus the charge. Don't be afraid to unleash your stressors on paper, as it helps contain your worries, rather than carrying them to bed.
Get cozy with your body
When you're stressed, your body takes the hit too. Your muscles tighten, and well, it ain't exactly a recipe for a good night's sleep.
Try progressive muscle relaxation or body scans to release tension and connect more with your body. Focus on different parts of your body, tensing and then releasing the muscles.
Put the screens away
It's no secret that looking at screens before bed can trigger racing thoughts. Give yourself at least a half-hour to an hour without screens to wind down properly. Screen time is overly stimulating and delays the release of melatonin, a hormone that regulates sleep-wake cycles.
Speak to a doc
If you've tried the above tips and still no sleep, it might be time to talk to a behavioral sleep medicine psychologist if anxiety is mainly disrupting your sleep. If racing thoughts follow you during the day too, you might want to see a psychologist or mental health provider who focuses on anxiety disorders.
Sweet dreams, friend! Stay positive and kick those racing thoughts to the curb.
- Despite the peaceful environment, your mind seems to be at odd with sleep, perpetually revving up as you try to catch some.
- Incessant thoughts that resemble more of stressful worries than positive daydreams can disrupt sleep, kicking your fight-or-flight response into gear.
- If worrying thoughts continue to rob you of sleep even during weeks when you feel relatively less stressed, it may be beneficial to consult a healthcare professional for guidance.
- To combat anxious thoughts that hinder sleep, techniques like meditation, journaling, body relaxation, and limiting screen time before bed can be incredibly effective.
