Having racing thoughts at night is one of the common reasons why many stay up late. But how can one find relief? It is a common experience that can affect anyone in which people are devoid of external distractions. Numerous individuals find themselves plagued by racing thoughts that prevent sleep, which can occur at the beginning of the night or when waking up during the night.
Fortunately, there are practical methods to alleviate these racing thoughts and promote better sleep. To achieve this, it's beneficial to take a step back and delve into the topic of insomnia.
What Is Insomnia?
According to Cleveland Clinic, insomnia is characterized by insufficient or poor-quality sleep as well as difficulties falling or staying asleep. It can have varying impacts on individuals from a minor inconvenience to others to causing significant disruptions to a person's daily life.
The causes of insomnia are diverse, and although the precise reasons behind the significance of sleep for the body are still being explored, experts acknowledge that insufficient sleep can lead to sleep deprivation, adversely affecting one's well-being and overall functioning.
Insomnia, in both its acute and chronic forms, is highly prevalent. Approximately one-third of adults globally experience symptoms of insomnia, and around 10% of adults meet the diagnostic criteria for insomnia disorder.
Engaging in activities other than sleep while in bed will make brains and bodies begin associating the bed with these non-sleep behaviors, Science Alert reported. These activities can encompass various activities such as using mobile phones, watching TV, eating, working, arguing, smoking, or interacting with pets.
As this pattern persists, our brains gradually learn to associate the bed with these activities rather than rest and sleep, resulting in a phenomenon known as "conditioned insomnia." Consequently, the simple act of getting into bed can trigger increased alertness and wakefulness, further hindering our ability to fall asleep.
Six Ways to Stop Racing Thoughts at Night
Discover six strategies to minimize the time spent awake in bed plagued by racing thoughts as listed in an article in The Conversation:
1. Rebuild Association Between Bed and Sleep
Stimulus control therapy can help restore the association between bed and sleep by following specific steps each night, such as:
- using the bed solely for sleep and intimacy
- getting into bed only when feeling sleepy
- getting out of bed if unable to fall asleep within 15 minutes
- engaging in relaxing activities in another room until feeling sleepy again
- maintaining a consistent wake-up time, avoiding long daytime naps
- repeating the process until falling asleep within 15 minutes
2. Try Cognitive Re-Focusing
Practice cognitive re-focusing by replaying a clear and mildly positive memory, movie, or TV show in your mind, which can help distract you from thinking negative thoughts and promote relaxation.
3. Relaxation Therapy
Relaxation therapy for insomnia includes techniques like guided progressive muscle relaxation, breathing exercises, soothing music, and avoiding stimulating activities before bed to promote better sleep.
4. Set 'Worry Time' Earlier in the Day
Allocate specific time earlier in the day for "worry time" to address concerns, and write down worries to revisit during that designated period, reducing nighttime distress.
5. Brief Awakenings at Night Is Normal
Understanding that brief awakenings during sleep are a normal part of the sleep cycle can alleviate concerns about sleep health.
6. CBT-i
If other methods fail, the recommended approach is cognitive-behavioral therapy for insomnia (CBT-i), which addresses the root causes and offers lasting improvements in sleep and well-being. Online programs and professional assistance are available through the Sleep Health Foundation.
RELATED ARTICLE : Cognitive Behavioral Sleep Training Can Prevent Depression in Adults With Insomnia, Study Reveals
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