Stop! Stressing Won’t Pay the Bills: Things to Do When You Can’t Fall Asleep Because You’re Overthinking…Everything
Before i teach you how to stop overthinking at night, do you have those days you crawl into bed only to have your brain decide it’s prime time to replay that cringeworthy moment from work or stress about tomorrow’s never-ending to-do list?
Maybe you are fretting over what tomorrow holds or grappling with some good old existential dread.
No matter the flavour of your overthinking, it’s like your brain hits the turbo button, revving up your cortisol (that stress hormone) and blood pressure. Cue the wide-eyed staring into the abyss. Yeah, we have all been there.
But fear not, sleep seekers! There’s hope! Here are three super easy tricks how to stop overthinking at night from a sleep expert at Harvard to quiet your inner chatterbox and finally score a good night’s rest.
Can’t seem to shut off your brain’s never-ending to-do list loop? Grab your phone or a pen and paper! Studies show that simply writing down those nagging tasks can actually chill you out and help you snooze faster. Think about it like this:
- Brain Dump:Â By getting those tasks out of your head and onto paper, you’re basically giving your brain a break. It feels like things are under control, so you can relax.
- Plan for Peace:Â Listing things out shows your brain there’s a plan, so you don’t have to worry about forgetting something important. It’s like telling yourself, “Hey, I got this!”
Bonus Tip: Be specific with your list! The longer and more detailed it is, the research suggests, the faster you might fall asleep.
2. Gratitude Over Sheep Counting:
Counting sheep might be a bedtime tradition, but there’s a way cooler trick to catch some Zzz’s: gratitude. Take a few minutes to think about the things you’re thankful for, big or small. Here’s why it works:
- Shift Happens:Â Gratitude replaces those stressful thoughts with positive vibes, making you feel calmer and more ready to sleep.
- Long-Term Payoff:Â The more you practice gratitude, the less you might worry in general, which can seriously improve your sleep quality over time.
How to Be Thankful:
- Journal Jams:Â Before bed, jot down a few things you’re grateful for that day. Even a small win like a delicious coffee or a funny meme can work wonders.
- Mental Mantras:Â Not a big writer? No problem! Simply think about things you’re thankful for in your head.
3. Chill Out with Mindfulness:
The whole counting sheep thing isn’t totally wrong – it does distract your brain from worries. But there are more effective ways to do that:
- Countdown Challenge:Â Instead of sheep, try counting backwards from 100.
- Body Scan Party: Focus on how different parts of your body feel – tightness, tingling, or maybe even coolness. Start at your toes and slowly work your way up.
- My Favorite: The Word Shuffle:Â Think of random words that don’t have anything to do with each other (like cat, beach, music) until sleep takes over.
The key: These mindfulness exercises are simple and repetitive, taking your attention away from stress without making your brain work too hard. They help you focus on the present moment, which is the ultimate sleep superpower.
So, next time your brain throws a late-night worry party, remember these tips. With a little practice, you can silence the overthinking and finally score that restful night you deserve. Sweet dreams!