Most people understand the importance of getting enough sleep each night. But, that doesn’t mean it always happens! Sleep can be a struggle for a variety of reasons. But, when you have an overactive mind that won’t seem to quit when you’re trying to rest, it’s easy for frustration to set in.
In fact, nighttime is when it’s easiest to be held hostage to your mind. During the day, you have things to keep you busy and distracted, while at night, you’re “forced” to face your thoughts.
A little bit of that is normal. But, if it’s keeping you awake for more than 15-20 minutes or keeps happening every night, you’ll end up dealing with the bigger issue of sleep deprivation. That can cause a long list of both physical and emotional problems, including aches and pains, a lack of focus, and more irritability.
So, what can you do to “turn off” your overactive mind and finally get the sleep you need?
Let’s look at a few helpful strategies to improve your slumber.
Cut Back on the Caffeine
While it’s normal to need a cup or two of coffee in the morning to “get going”, try not to let that habit continue throughout the day.
If you’re reaching for an afternoon pick-me-up with another cup of coffee or another caffeinated beverage, you could be doing more harm than good. Stimulants late in the day will keep your mind alert longer. You might not notice it at the time, but when you’re trying to sleep and can’t stop thinking, it could be because of the caffeine. Cut yourself off early in the afternoon.
Develop a Nighttime Routine
It’s always a good idea to get your mind and body in the right “mood” for bed. You can do that by creating a nighttime routine for yourself. Try to go to sleep around the same time each night, and follow the same rituals.
That will look different for everyone, of course. Maybe you do some stretching, brush your teeth, read a book for a few minutes, then go to sleep. Try to avoid things like talking to your family members or roommates about “big” issues just before bed. Not only could the conversations last a long time but they will keep your mind going.
Instead, make time before you go to sleep a solitary period so you can fully relax your mind and body.
Additionally, if you find yourself staying up because you’re worried you’re going to forget important things, keep a small notebook near your bed. Before you go to sleep, write down everything you want to accomplish the next day. When it’s written down, you know you won’t forget it, so your mind can rest easier.
Don’t Let Your Bed Become a Trigger
If you find yourself tossing and turning in bed because you can’t stop overthinking, don’t lay there and let yourself continue to experience it. While it might seem counterproductive, getting out of bed can actually help.
Staying in bed while you’re stuck on those thoughts can turn your bed into a “trigger”. You might start to subconsciously associate your bed with not being able to sleep.
So, if you’re having a hard time falling asleep, get up and do something soothing and relaxing for a few minutes. Stretch or meditate. Read a few chapters of a book in a chair or in a different room.
When your eyes start to get heavy, go back to bed and try again.
There are plenty of additional tips that can help to improve sleep and provide you with the rest you need. Keep these in mind if you’re having trouble with restless nights and an overactive mind.
Contact Me
If you could use some help improving your sleep patterns, don't hesitate to reach out.
I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own. Some of the benefits of individual therapy include:
- Having a safe, confidential space to work through life’s struggles
- Speaking openly with a highly-trained professional
- Learning to be curious about oneself and become more mindful about your choices
- Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.
- I offer online therapy (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.
You can request a specific appointment time that fits your schedule. Once confirmed, you can complete all New Patient Intake paperwork online as well.
*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.