How to get rid of all those thoughts that are stopping me from falling asleep?
Last Updated: 12/08/2020 at 3:12am
Catherine Davis, I aim to help you to beat your blues and to feel empowered. Fast and effective psychotherapy.
Hello. I'm Catherine. I am a psychotherapist. It's my aim to help you beat your blues and to feel empowered.
Top Rated Answers
Watch a movie or read something before sleep time, after you finished, eat some light food like crackers and cheese, yogurt, cereal, milk, lettuce and etc. after that turn off the lights, avoid let red lights on, if you like lights on try blue ones - important one if you believe in God or want some good sleep night pray. At the end nighty-night.
Replace they worry thoughts with positive thoughts, keep thinking about it will not help. You need sleep so the next day can try to manage what stresses and worry that you can eliminate.
Writing it all down and just letting it all out on paper or talking all these thoughts out to someone.
You must take very deep breaths and focus most of all on breathing out. Close your eyes and count your breaths.
I find that, thinking of a place other than your bed and room can be helpful. It can be a place you previously visited, a place that you enjoyed as a child, or a place you look forward to going to. Imagery will help you relax, forget the thoughts floating in your head, and let your mind wander into sleep.
Just think of your favirote times that you have had with family and friends. If that does not help just pray.
Use focused breathing exercises or progressive muscle relaxation. Many great resources are available online for these exercises. Counting to four on each cycle of your breathing (inhale to four, hold to four, exhale to four, hold to four) can have an extremely relaxing effect as well, and you will possibly fall asleep while you're doing it!
I've found that trying to get rid of them or trying to ignore them just makes them more persistent and louder. What I do if I'm being kept awake by perseverative thoughts is write them down. Once they are out of my system, so to speak, I find my mind is much calmer and able to shut off.
One of the best things you can do is to write down the thoughts that are keeping you awake in a notebook before you go to bed. Doing so allows you to "download" all the thoughts, emotions and feelings that go along with them. After, give yourself enough time (at least 30 min) to wind down and disengage from the thoughts and problems of the day before you lay down to sleep. Ways of doing this could be reading a book, listening to quiet music, taking a bath or shower, or meditating.
Make a list of everything that is bothering you as this will help you to shift some of the worry. Light a scented candle, read a chapter of and book or have a relaxing bath. Try to relax your muscles. Drinking chamomile tea helps enormously, as does smelling lavender.
You can do imagery, which is a coping thought. You can imagine nice scenarios, with pretty people and smells. You cand also do diafragmatic breathing. In the "seeping well guide" there are videos explaning this excellent and relaxing way of breathing
I use meditation. Focus yourself on your breathing and use your diapragm. Then imagine a color growing from your feet up to the top of your head very slowly. It usually helps me.
You can write down everything that's bothering you and try to make sense of it or accept the things you cannot change or mourn over whatever is bothering you.
I relax and take a bath at night. While I lay there, I write down everything in my journal of thoughts.
If you have someone you trust that you could talk to, talking about them can definitely help. If not, I personally love to just write out my thoughts in a diary app on my phone and even just writing them down can help a lot!
The best way I find is writing the things that bother me down before I go to sleep that gets everything out of my head and clears my mind You could always try talking to someone you trust about how you are feeling And doing relaxing activities before bed like a bath reading or relaxing music Take care and feel free to connect to a listener if you would like to talk 😊
Meditation is a perfect way of doing this. 7cups has many tracks for you to do this with under the "Mood Boosts" section of "My Path".These tracks help you relax and let go of worries frim the day.
By thinking about a time that made you genuinely happy, and all the good things you have experience in life. Whether it be the things that warmed your heart, made you smile, or made you laugh until you couldn't breathe. A holiday that you loved, a time with a family member or spouse.. I find doing this and concentrating on this eventually blurs out all the bad thoughts and falling asleep becomes easier. It's all about being positive.
Play some calming music, draw/paint a picture, maybe watch some videos or a show until you fall asleep. Do things you enjoy that will distract you.
You need to stop trying to control your thoughts. If you try and suppress your thoughts, they will keep coming back. For example, if I told you not to think about a pink elephant, you would think of a pink elephant. Trying to suppress your thoughts would be like trying to not think about a pink elephant. You need to allow these thoughts to appear in your mind. Do not identify with these thoughts. Do not judge your thoughts. Pretend you are a distant observer observing these thoughts popping in and out of existence. When you are aware of a thought, you can say to yourself: "I am thinking about X..." Writing down your thoughts is also very helpful. If these thoughts are worries, writing them down allows you to address these the next day. You also won't need to worry about forgetting about what you were worrying about, making it easier to fall asleep. You can write your thoughts before you sleep, or while you are trying to fall asleep. Remember, we can never stop having thoughts, so allow these thoughts to appear in your head, and observe them non-judgmentally. Trying to suppress them makes them keep appearing.
Related Questions: How to get rid of all those thoughts that are stopping me from falling asleep?
At what point does sleep deprivation become a problem?How much sleep should I get daily? Why do I wake up sweating?How do I stop over thinking at night?How can I put down my phone and go to sleep?What does it mean when your dreams feel so real?Why do I wake up every hour, on the hour?What could it mean if I am sleeping too much?Why can't I sleep at night?How much screen time is too much?