The hours of sleep that can be lost due to racing thoughts and an overthinking mind tend to grow as you become older in age. Exhausted after a long day at work, you head to bed. Before you know it, it’s 1 a.m. and you can’t seem to let yourself drift into a deep sleep.
A therapist for mattress maker SIMBA, Hope Bastine, explains that the main reason as to why we experience difficulty falling asleep is due to our limited amount of time during the day to process our thoughts and actions. It seems to be the only feasible period of the day to devote to our daily decision-making.
She also states that technology usage before bedtime can be a significant factor in delaying our sleep. She states, “Technology activates the beta brainwave state (present when we’re alert and engaged) and can be anxiety-provoking.” Ditching the tablet and cellphone can do us wonders.
Get a head start to bed
She suggests heading to bed an hour before your usual time. This hour can be utilized as a relaxation period; reading a book, writing in a journal, or listening to an intriguing podcast. If done consistently, our mind will program to “shut off” before falling asleep.
A good way to prevent overthinking and racing thoughts is to share them with a partner or friend. Healthy communication and meaningful insight can possibly change your perspective on situations that occurred throughout the day.
Progressive relaxation exercise
Tense and relax each muscle in your body, starting from your toes. By doing so, you become aware of strain and relaxation in your body, which will eventually lead to exhaustion.
Get OUT of bed
Perhaps, your bed is no longer your safe haven, but a place designated for worrisome thoughts. An effective way to break this habit is to walk into another room, until your worrying subsides. Sleep deprivation may result from this, but will eventually enhance your sleeping drive.
Focus on the present
When you tend to focus on past events, an unsettling feeling accompanies you. Remind yourself that this kind of thinking is unhealthy. Focus on the present state that you are in. Closely pay attention to the sound as you breathe through your nose, or focus on the warmth from your blanket. Diverting your thoughts and distracting yourself is the best way to dismiss past occurrences.
Don’t give power to your unhealthy thoughts because an unhealthy mind can create an unhealthy body. Engage in the positive aspects of your unforeseen future!