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Strategies for Quieting a Restless Mind and Attaining Restful Slumber

Managing racing thoughts before sleep can be eased by implementing relaxing practices such as breathing exercises, limiting screen time, focusing on physical sensations, and more.

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3 min read
Nighttime mental agitation, often characterized by racing thoughts, can be managed through various...
Nighttime mental agitation, often characterized by racing thoughts, can be managed through various techniques such as practicing breath control exercises, reducing screen time, focusing on physical sensations, and more.

Strategies for Quieting a Restless Mind and Attaining Restful Slumber

Nightly Nonsense: Your bed should be a sanctuary, a haven from the daily grind. But sometimes, your mind just won't shut off. Here's a less academic take on why you might be having trouble sleeping, and some fun ways to help you snooze through the night.

Let's face it, our minds are like over-eager puppies—constantly running, jumping, and yapping away. Lying in bed can feel like trying to catch a million thoughts in a jar. Guess what, buddy? That's your mind-body connection at work! The problem is, these thoughts aren't usually puppy-level cute. So when you're lying there, battling stressful thoughts, your body responds accordingly—activating that good old fight-or-flight response.

And just like that unwanted guest who decides to crash your party, your bed becomes associated with worries and anxiety. Even the thought of a stressful week ahead can leave you tossing and turning, creating a vicious loop of anxiety and racing thoughts at night.

So what gives? How do we put a muzzle on that mind-body connection when it's misbehaving? Behavioral sleep medicine specialist Michelle Drerup, PsyD, DBSM, drops some wisdom on how to tame that wild mind of yours, so you can catch some Zzz's.

Why is my mind racing at night?

Daydreaming before bed can be a cool, calming thing, but racing thoughts take it to a whole other level. Dr. Drerup explains, "At night, your thoughts are usually far from positive. So when they're negative and stressful, your body responds accordingly. And that activation of your fight-or-flight system can be tough to shake off."

Over time, the tendency to ruminate in bed gets reinforced. It's like a bad habit that your brain can’t seem to break. And just like with any bad habit, the longer it goes on, the harder it is to change.

How do I deal with racing thoughts at night?

Worrying about worrying is a vicious cycle, huh? Here are some tactics that can help put the brakes on that anxiety train before bedtime.

Try a chill-out sesh (no judgement)

Meditation might sound like a new-age hippie thing, but it can be a powerful tool for calming the mind pre-bedtime. Deep breathing exercises or other relaxation techniques can help settle you down, and engaging in mindfulness-based techniques can train you to view your thoughts from a curious, "Whatever, bro" standpoint, helping to reduce fight-or-flight arousal.

Journaling: pen your thoughts to paper

A journal can serve as an intentional dumping ground for both the good and the bad. If racing thoughts are taking over before bed, you can try putting them on paper as a mindfulness practice. Keeping a worry journal where you log your thoughts can give your worries some space and help you contain your worries, keeping them out of bed with you.

Gratitude journals can also help relieve stress and promote positive thoughts before bed. The bedtime buffer zone:

Get to know your body

Tension and stress can manifest physically. The tightness in your chest, the quickening heartbeat, or the fast breathing—all symptoms of racing thoughts. Progressive muscle relaxation can help you release that tension and connect more to your body. Focusing on specific parts of your body (from your toes all the way up to your shoulders) by tensing and relaxing different areas can help calm the effects of stress on your body.

Quit your screens

Looking at a bright screen before bedtime can certainly trigger or worsen your racing thoughts. But getting rid of screens before bed can be easier said than done. Start by setting a half-hour bedtime buffer zone. Dedicate a period of time without screens to help you wind down, and keep in mind that screens tend to be overly stimulating to the brain, delaying the release of melatonin, a hormone that regulates sleep-wake cycles.

When things get real

If racing thoughts persist, regardless of lifestyle changes or relaxation techniques, it may be a sign of an anxiety disorder or insomnia. If you find yourself losing hours of sleep every night or feeling fatigued during the day, it may be a sign that your racing thoughts are starting to affect your day-to-day functioning. Be sure to talk with a healthcare provider to learn more about your options to put those intrusive thoughts to bed.

  1. Dr. Drerup suggests that our nighttime thoughts, often negative and stressful, can activate the fight-or-flight response, making it difficult to shake off and ultimately contribute to sleep issues.
  2. The tendency to ruminate in bed can become a reinforced habit over time, making it harder to change and causing a vicious cycle of anxiety and racing thoughts.
  3. Strategies to deal with racing thoughts at night include meditation, journaling, practicing gratitude, progressive muscle relaxation, and avoiding screens before bedtime.
  4. If racing thoughts persist, despite attempts at lifestyle changes and relaxation techniques, it may indicate an anxiety disorder or insomnia, and it's important to consult a healthcare provider for further guidance.

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