Anxious minds prevent good sleep

It is human nature for your mind to wander at nighttime.

For some, it is the first time all day we allow ourselves time alone with our thoughts. You've put your phone down for the night. You feel tired, close your eyes, and suddenly you're overwhelmed with thoughts. Thoughts about what you didn't get done today, thoughts of what you need to get done tomorrow or next week. Thoughts about a comment a coworker said to you today, or something random you said 5 years ago. 

Stress can also impact out ability to fall asleep. You may be stressing about work or family, finances or health. 

Regardless if you're anxious, stressed, curious, excited, sad, or some other emotion, thoughts occupying your mind can affect your ability to fall asleep. 

Here are some strategies to avoid laying in bed and letting your mind wander:

1. Play low volume calming music, white noise or sleep sounds

   1. • Try and listen for the music or noise, focus on it

2. Think of something else to occupy your mind

   1. • Generally, positive thoughts will help aid in sleep more than negative

      • Bring yourself to a happy place or thought

      • Imagine it, picture it, think about the details of it

        1. It can be walking yourself through your gym/workout routine for the next day 

        2. It can be you on the beach or fishing in your favorite spot

3. Play a mind game with yourself

   1. • 1. Count backwards from 100 by 3s

        2. Try saying the alphabet backwards

        3. Do a number latter in your mind (1, 1 2, 2 1, 1 2 3, 3 2 1, 1 2 3 4, 4 3 2 1)

4. Try writing your thoughts down

   1. • Make a to do list or a plan

      • Write your thoughts or feelings

      • Be productive in your stressing- if you're having trouble sleeping because you didn't send an email- do it then go to bed. Or just write out the email to type and send it in the morning

      • Whatever is on your mind, write it down and leave it on the paper and out of your mind

5. Try a guided mediation or progressive muscle relaxation

   1. • Did you know they have podcasts designed to talk you to sleep?! Search some and try a few different styles of them

6. Do things to help prevent you from stressing that can be done in a timely manner and without waking you up more.

   1. • It is not recommended to get a quick workout in at 2300 because you cannot sleep

      • It is not recommended to pick up your phone to scroll social media or turn on the tv

        1. The blue light will stimulate you and prevent you from falling asleep/interrupt your melatonin levels

        2. It is also easy to continue scrolling through social media longer than anticipated 

For more information about good sleep, contact the Mental Readiness team for a group class or a one on one appointment.