Are You Tired Of Overthinking Before Sleep? Try These Tricks

An increasing number of people suffer from a restless mind at night. You lie comfortably in bed, the room is quiet, and the lights are off, yet your mind is still in full operation. Perhaps you’re thinking about an unpleasant encounter in the morning, or untidy thoughts are tormenting you. Maybe suddenly you’re flooded with ideas and plans for the upcoming week. All of these are typical expressions of overthinking before bedtime that prevent you from peacefully falling asleep. Some studies suggest that brain activity can increase at night due to stress, overload, or an irregular sleep schedule. Before delving into practical advice, let’s take a look at why overthinking before sleep is so common and how it can impact our daily lives.

Why is overthinking before sleep so common?

When we were children, we were told to “count sheep,” but in childhood, the mind did not impact insomnia to the extent it does now, mainly causing playfulness. Today, as we navigate the path of adulthood, it’s quite the opposite. Although we feel physical tiredness and are aware of the remaining hours until the morning alarm to ensure a normal amount of sleep, the mind has decided to have its own entertainment.

Excessive nighttime thinking is largely a result of brains processing information gathered throughout the day and worries we have created. Let’s admit that during the day, we rush and don’t process everything, but when we want to calm down in the evening, we think about what our neighbor told us, what we failed to do, upcoming events in the coming days, and so on.

The main culprits for this are stress, lack of relaxation throughout the day, a tendency towards analytical thinking, unhealthy habits in the evening (drinking coffee, engaging in extensive technological activities), and pivotal moments in life (the death of a loved one, a breakup, etc.).

Experts also mention that excessive overthinking before sleep can potentially trigger depression, generalized anxiety disorder, obsessive-compulsive disorder (OCD), attention-deficit/hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD), or hypomania.

Overthinking before sleep brings along consequences

Besides the fact that the clock unknowingly ticks late into the night, resulting in less sleep as we approach the morning alarm, there are other consequences. Such as increased stress and anxiety, as the constant review of past events or worries about the future cause heightened tension. Lack of sleep affects our cognitive functions, including difficulties with concentration, memory, and decision-making.

Consequences can also be felt on a physical level, manifesting as headaches, muscle tension, back pain, and even digestive issues. Therefore, it is important to monitor our well-being and take timely action. How? We will discuss that now.

Top tricks for overcoming overthinking before sleep:

Establish a bedtime routine

Introducing a bedtime routine sends a signal to your body that it is preparing for rest. Avoid stimulants such as caffeine, green tea, strong white light, and screen lights. Many people watch TV before bedtime, but all electronic devices emit blue light that suppresses the production of melatonin, the hormone responsible for regulating sleep. Watching tense or stimulating content can also cause increased mental activity, making it difficult to relax and prepare for sleep. Therefore, experts suggest avoiding all screens at least one hour before bedtime. Try it and avoid it overthinking before sleep.

Keep a thought journal

Writing down thoughts in a journal before sleep can help redirect overthinking from the mind to the paper. Break down your worries and plans, and write them down so you don’t carry them to bed. However, emphasize not only the problems but also the positive moments of the day. This can help highlight good things and improve overall mood.

Gratitude Journal

Practice relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, or yoga exercises are effective tools for calming the mind and body before sleep. Regular practice reduces stress levels.

The Best Pranayama Techniques For A Clear Mind And Well-being

Breathing exercises for mind-calming

Reminder: Before you begin, find a quiet place where you can comfortably sit or lie down. Eliminate distracting factors, such as your phone or television.

Preparation: Sit or lie down in a comfortable position, then place one hand on your chest and the other hand on your abdomen. This prepares us for breathing. Start with a deep inhale through your nose. Try to breathe deeply and slowly. Pay attention to how the hand on your abdomen moves outward as the lungs fill with air. Hold your breath for a moment at the top of the inhalation without tensing your shoulders or neck. Then slowly exhale through your mouth. Pay attention to the movement of the hand on your abdomen, which moves inward again. Let the exhale occur naturally, without effort.

Repeat the breathing cycle at least 5-10 times. Believe that it will help anchor you into sleep and promote a much more relaxed state. To enhance the effect, you can use lavender essential oil. Before starting the breathing exercise, apply a few drops of lavender oil to your palms and gently rub them together. Then deeply inhale the scent of lavender. Lavender has calming properties that will enhance the relaxation effect.

Discover The Incredible Benefits Of Meditation And Its Debunked Myths

Priorities for the next day

It’s challenging when we ruminate about the upcoming day before sleep, anxiously worrying if everything will go according to plan. There is a solution for this: create a list of tasks and plans for the next day. Note the time of events and obligations, and if possible, prepare anything in advance to make the day smoother. This way, worries are reduced just before bedtime. As an additional tip, don’t overload your to-do list; instead, focus on a few key things you want to achieve.

Music

Music has a powerful impact on our emotional state, neurological activity, and even stress levels. Listening to calming music has many positive qualities: it relaxes tension and acts as a natural sedative for the mind, particularly aiding in a smoother transition to sleep.

Music with a balance between tempo and rhythm can help synchronize heart rate and breathing, leading to a more tranquil state. Furthermore, studies have shown that music with specific frequencies can influence brain waves, aiding in achieving a state of calmness. It is advisable to choose music with low tempos and without sharp sounds to achieve the maximum relaxation effect.

Experiment with different music genres, find what suits you best, and effectively help in managing overthinking before sleep.

Visualization technique

Some studies suggest that regular practice of visualization before sleep can improve sleep quality and reduce problems with overthinking before bedtime. Individuals report feeling more calm and relaxed before sleep.

How to start? It’s simple.

Create a calm environment: Imagine a place or situation that calms you. This could include a peaceful forest, a beach, a cozy spot at home, in the mountains, or in a park. As children, we were told to count sheep, so it wouldn’t be difficult to calm the mind with visualization.

Activate your emotions: Try to immerse yourself in this place – feel the scent, the wind gently touching your face, the sound of waves, birds singing, sunshine, and so on. Just be calm, and experience this place and the happenings.

For an optimal experience, it is advisable to regularly incorporate visualization into your bedtime routine, as over time, it can develop into a powerful tool for managing overthinking before sleep. This involves a mental process where we create vivid and realistic images in our mind. Visualization evokes positive emotions and redirects our thoughts from stressful and tense ones.

Relaxation teas

Teas are a true wonder. Let me list some teas that will soothe you and lull you into sleep. Try incorporating tea into your routine before bedtime, sip it slowly and in a comfortable environment. Quite simple, isn’t it?

• Linden Flower Tea: Linden tea is known for its pleasant taste and calming properties. Drinking linden flower tea can help calm the nervous system.
• Elderflower Tea: Elderflower tea is popular for its mild aroma and relaxing effects. Elderflower also has antioxidant properties that can contribute to overall health.
• Tansy Leaf Tea: Tansy is an herb traditionally used for muscle relaxation. Tansy-leaf tea can help relax the body before sleep.
• Passionflower Tea: Passionflower is known for its soothing impact on the nervous system. Passionflower tea can help manage stress and anxiety.
• Lemon Balm and Peppermint Tea: Lemon balm and peppermint have calming properties and can aid in relaxation. The combination of these herbs in tea can be refreshing and soothing.
• Hops Tea: Hops are a well-known relaxant and can help prepare for sleep. Hops tea has a pleasant taste and can have a calming effect.
• Lavender Tea: Lavender is known for its relaxing scent. Lavender tea can help calm the mind and promote restful sleep.
• Rosehip Tea: Rosehip is a rich source of vitamins and antioxidants. Rosehip tea can contribute to overall health and aid in relaxation.

Prepare a Bath

There’s nothing better than a bath with candles and calming music. Taking a bath brings many benefits in general, such as:

• Relaxation (A warm bath helps relax tense muscles and joints, often a result of stress.)
• Heat Soothes (Similar to how a baby feels most secure in the warm embrace of its mother, warmth has a calming effect on adults. Warm water releases endorphins, the natural “happiness hormones.”)
• Baths help regulate the activity of the nervous system, contributing to calming, especially when you add relaxing essential oils.
• A bedtime bath routine acts as a signal for the body to prepare for sleep. Establishing a consistent routine prepares the body for a peaceful transition into sleep.
• Baths help reduce irritability and tension that may accumulate throughout the day, creating a calmer and more positive environment.
• During a bath, you can relax your mind, focus on yourself, and avoid disruptive factors.
• A bath offers you quiet personal time that you can use for mental relaxation. Without disruptive elements, you can clear your thoughts and prepare for rest. Additionally, you can try relaxing techniques in the bath, such as breathing exercises or simply listen to calming music. Give it a try!

You’ll need:

• 1 cup bath salts (Epsom salt or Himalayan)
• 10 drops of lavender essential oil
• 1 cup oatmeal (optional)
• Instructions:

Instructions:

• Heat water in the tub to a comfortable temperature.
• Add bath salts and stir well to dissolve.
• Add lavender essential oil to the bath and stir again.
• Optionally, add a cup of oatmeal for added skin softness.
• Enjoy a relaxing bath for at least 20-30 minutes before bedtime.

The scent of lavender is known for its calming effects. Personally, I use the scent of lavender in an essential oil diffuser in my bedroom an hour or two before bedtime. You can also spray a few drops on your sleep pillow. Lavender is a natural aid in managing stress and promoting relaxation.

Conclusion

Overthinking before sleep is undoubtedly a challenging issue, but you can overcome it. Quality sleep is the cornerstone of a healthy life. So, try different techniques, always slow down the pace before bedtime, and surround yourself with gentle lights, keeping technology at a distance. Personally, a book helps me fall asleep; depending on the day, sometimes it’s 10 pages, sometimes just 2, but it always tires me and lulls me to sleep. I wish you all the best until next time!