After having a long day, you finally retreat to bed to catch up on a good night’s sleep. And why not, sleep helps you switch off, relax, rewire, and start afresh. Only this time, your thoughts aren’t allowing you to do that. As soon as you go to bed and close your eyes, thoughts of your monthly expenses or where you want to go for vacations, or you aren’t able to catch up on the so-called rat race, crop up. Thoughts start racing in your mind, and by the time you realise, several hours have gone past.
This is something you might have experienced when your racing mind doesn’t let you sleep or stay asleep. Stress and anxiety are generally associated with it. Worrying thoughts keep many people awake. Not just frustrating, as per a 2021 study, this can even contribute to sleep issues. What to do in such a scenario? Some tips might help you to put your racing mind to rest and get yourself that much-needed rest.
Tips On How To Stop The Racing Mind & Get Sound Sleep
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Many find it difficult to fall asleep in the first place as they get preoccupied with thoughts. In such a case, here are some of the tips that might help:
- Avoid Smartphones: Not just your elders, even sleep doctors recommend against using devices, be it smartphone or laptop, close to your bedtime. This messes up melatonin production. Melatonin is a hormone, associated with your sleep-wake that makes you fall asleep. The light emitted by these devices has an impact on this hormone, making it difficult for you to fall asleep. Hence, it is generally recommended against being in front of a screen one to two hours of your bedtime.
- Write It Down: When worrying thoughts keep you awake, it’s better to write them down. Journaling is something that has helped many to relax. When you pour your troubles on paper, chances are you might come across the root cause of it and will be better able to deal with it.
- Have A Proper Sleep-Wake Schedule: When you go to sleep and wake up at the same time, it becomes a habit and your body gets accustomed to it. The opposite happens when you do not have such a schedule. Hence, sleep and wake up at the same time every day to prevent the racing thoughts from keeping you awake.
- A Sleep Routine: Many practise a proper routine before they go to bed. This can include anything from reading a book, doing yoga, meditating, or anything else. These help you relax and your brain knows that these will ultimately lead to sleep.
- Deep Breathing: When it comes to anxiety and calming the nerves, deep breathing is something that often helps. What might help is the 4-4-4 rule. In this, you inhale while counting to four, hold your breath to the count of four, and exhale, again counting till four. This will clear your brain of cobwebs and relieve you of worrying thoughts.\
Also read: Does Sleeping Over 6.5 Hours Per Day Cause Cognitive Decline? Study Finds Out
Tips On What To Do To Fall Back Asleep
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Many times, your racing mind can wake you up at night and make it difficult to fall back asleep. If that is the case, here are some tips that might help:
- Get Out Of Bed: When unable to fall back asleep, instead of tossing and turning in bed, get out and do something else. This will prevent your brain from associating your bed with difficulty falling asleep. You can do anything during this time, read a book, write, listen to music, or watch an episode of a TV show. Do anything that helps you relax.
- Have a Light Snack: Now, having heavy meals that are difficult to digest is something you should avoid close to your bedtime. However, having a light snack, which contains carbohydrates might help. This is because this macronutrient is associated with relaxation that might help you sleep better.
- Deep Breathing: Again, deep breathing works amazingly well in calming the nerves and inducing relaxation.
- Meditation: Chanting or meditation are also some things that help people to relax and steer clear of worries.
Also read: A Combo Of These Sleep Disorders Can Be Fatal: Study
Sound sleep is important for sound physical and mental health. However, sometimes worries and stress can keep you awake. In such cases, the above-mentioned tips can help. However, if sleep disturbances persist for quite some time, it is better to consult a doctor. It might be a sleep disorder, for which you need to undergo a proper diagnosis and treatment.
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