What's the best way to stop ruminating about something that worries you in order to get a good night's sleep?
Last Updated: 06/20/2017 at 6:24am
Katherine Aucoin, Transpersonal Counselling Psychology
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Some people like writing down their worries so they're saving them for tomorrow to solve. Apart from that you could try meditating, or if you are religious you could pray.
Practising 'mindfulness' techniques can help take focus from your mind and instead onto your physical body. This process can help with physical relaxation, promoting good sleep. Starting with your toes, take a few moments to focus on each part of your body, slowly working up towards your head and face.
Breathing techinques are a need. Also calm yourself before going to sleep. Turn your technology off 1-2 hours before going to bed. This will help you feel more tired and unwind. Also keep doing this in order to get into a routine. This way it will be easier to get used to sleeping at certain times, as by getting a routine, your body will get ready and prepared. Your body is programmed to routine. I also like to journal before going to bed as you can vent and then be calm and free in your mind before going to bed and sleeping!
I think for me I have to keep super busy so that I am tired. Also I have to remind myself that I need sleep to deal with it, or/and that loosing sleep is not going to help me or the situation.
The best way to stop ruminating about something that worries you in order to get a good night's sleep is to tell a close friend how you feel. You could get a better night's sleep by listening to calming instrumentals as you fall asleep, or maybe even counting. It's up to you.
I think listening to songs is a good way. Well, it helps me sleep. But if not for you them think of a place that calms you down.
The best way to stop ruminating about something is this: "Gratitude",being thankful about the outcome of the event ruminated is the best way to stop ruminating about anything.The slogan should be "Gratitude make it your attitude!"
Meditating for some time to relax yoir mind and body, empty you mind with unnecessary thoughts is helpful for a unperturbed sleep.
It's a similar process to when trying to combat anxiety. Essentially it's about being in the moment. Rather than focus on the issue, tell yourself that there's nothing you can do about it at that exact time. It can help to schedule a time the next day when you will focus on the issue again. When you give yourself permission to stop worrying you will find relief and sleep.
Leave bed for a minute to take a cup of tea or warm milk. Or take a nice warm shower! Go back and make yourself comfortable. Listen to calming music or an audio book.
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