How do I make my brain stop when I'm trying to sleep?
Last Updated: 11/24/2020 at 10:16am
Caroline Middelsdorf, MSc.
I am a warm hearted, patient, calm and open-minded therapist. I am here to dedicate my expertises to my clients and their individual challenges, thoughts and feelings.
Top Rated Answers
I have this problem sometimes. It is hard to function during the day when you do not get much sleep. Could you possibly prepare your body and your brain for sleep? Research has showed us that using technology right before bed interferes with our sleep patterns and it could also be part of why your brain is still stimulated when you are trying to sleep. I prepare myself for sleep by taking a relaxing bath, using a noise maker, and not using technology before bed. It helps to turn off all of the noise in my brain and helps me to sleep better.
I have a hard time with this. When I can't sleep I get up and stretch. Sometimes I'll read a little or watch some tv. It works for me but everyone is different.
Try conscious breathing - really concentrate on breathing properly, count your breaths, or seconds. You can also try meditation or yoga to help you clean your mind. I can recommend it, it helps me every night.
What I do is remembering a good memory of the day to calm myself down and then count from 1 to 100 and then from 100 to 0, you need to concentrate a bit for a while to count so you will easily fall asleep.
I have this problem too. Actually, many people do. What I found useful is listening to music, something that's relaxing. Some say that it would be best if it has no lyrics but lyrics actually help me turn my brain "off" 'cause I concentrate on lyrics and not on my brain fuzzing all the time. :)
Learning to relax, replace the negative thoughts with positive ones, sometimes a radio helps or a sound machine and for me a TV , I try to think of funny things that have happened in my life and stay away from the negatives.
in my experience with it, i saw that transition from awake to sleep state need something rhythmical. attention needs to be placed on something that is cyclical, that has a rhythm. like a clock ticking, or your breaking, or some type of focus on a single thing, whatever it is. focusing on thoughts, generates random paths, stimulates more thinking, which involves randomness and changes of direction, which prevents (apparently) sleeping. think about it, everyone looks for changes, when they look around, otherwise you get "bored", right? "bored" sends you to sleep, did you observe? also, in my experience, the best and the most impact, you have when you focus on your breathing, observing your breathing, keeping your attention to your breath.
Try putting on a guided meditation or some sounds that’ll calm you down. Guided meditation takes you through some breathing exercises and gives you some visualization to help put you to sleep. You can find these for free on YouTube. Another thing you can do is put on some relaxing music like rain sounds or asmr. Another technique I’ve learned over the years of having an active brain during bed time is to get up and accomplish something. Do some push ups. Just do anything that you know will wear you out to the point of being tired. Take a warm bath with your favorite soap or a bath bomb.
Visualisation and focusing on my breathing helps me sleep. Sometimes I close my eyes and imagine laying in a really beautiful calm place. This can be any place for you that you find relaxing. Once I have found my beautiful and calm place, I start to focus on my breathing as my belly rises and falls as I breath in and breath out. I keep doing this as I feel my whole body start to relax. Sometimes my mind begins to wander but I just notice and come back to focus on breathing. This practice gently helps me to sleep.
Maybe you want to continue solving issues, that is good but before we get to bed we have the right to pause, or more than a right is a necessity. And starting to create healthy habits before you get to bed makes it easy to land and pet the pillow. Not being able to sleep ... It has happened to me many times, it is as if my neural system is stuck ... "Tomorrow I will make a list of things to solve, priorities and solutions." "I'll answer that question tomorrow during the day ..." These phrases highlight something: give me a break. Which has the positive intention of reducing the adrenaline and cortisol generated by stress. These substances were created during the day and remain in our body, so the restlessness ... Starting to create a ritual before touching the bed begins to bring results, there are people who before entering the room write down the issues they want to solve the next day, because walking through the door and enjoying the softness of the mattress and the blankets is already a prize to let yourself go breathing and imagine that you are on vacation in a pleasant place. Inserting new and rewarding activities during the day gives you Dopamine ... then Melatonin ... and Serotonin the next day ... Greater tendency to positivity and problem solving. I hope you start allowing some serenity one hour before going to bed :)
It can be hard to sleep when it feels like your brain is going at 100 miles per hour. It is important to try and slow yourself down by doing things that help you feel calm and relaxed. I have found it helpful to practice meditation and slow breathing exercises when settling down to sleep. This really helps you to shift your focus away from your anxiety. I would also recommend that you avoid using your mobile phone before bed. Allow yourself some quiet time without technology. I have found reading a very helpful alternative. I also use a diffuser to create a calming atmosphere in the room. Oils such as lavender are great for relaxation and aiding sleep. Everyone is different, so it's important for you to think about things that make you feel good. Remember it's okay to have anxious thoughts. Do not try and force yourself to stop to stop thinking, as this really works. Instead, let the thought come, acknowledge how you feel, then let the thought go and focus your attention elsewhere.
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