If you go to bed too early, these systems may not allow you to sleep. The timing of sleep is controlled in the body by two biological systems, the circadian rhythm which is your internal body clock, and the sleep homeostat which balances wakefulness with sleep. ![]() Sometimes people may experience a racing mind because they are not ready to go to sleep. Visit our previous post, ‘ relaxation techniques to help you sleep‘ for more information on these techniques. Progressive muscle relaxation is a sequence of tensing then relaxing different muscle groups around the body while working with your breath. Deep or diaphragmatic breathing involves a slow, regular breath from the belly. Relaxation techniquesĪs well as helping to relax the body, relaxation exercises can help with a racing mind. Then stick to non-stimulating activities like reading, listening to something, meditation or a jigsaw. Aim to finish work at a reasonable time to allow yourself to relax in the evening and have a set time, an hour before sleep, when you turn off electronics. Reading the news, can also set off worries while social media and browsing information on your phone can keep your brain alert. If you work up until bedtime or are racing around doing tasks, you are setting yourself up for a racing mind when you try to sleep. You need to take time to relax before sleep. Sleep is not like turning off a light switch. Not only are light-emitting devices problematic because of the effect of light on the sleep systems, what you do on these devices tends to be mentally stimulating and can contribute to a racing mind. Use lamps instead of overhead lights and avoid light-emitting devices in this time. Dimming the lights an hour before bed should be part of your bedtime routine as bright light at night can keep you alert. Light has the ability to suppress melatonin, the hormone that helps you to know when to go to sleep. If you notice you are worrying in bed, remind yourself these thoughts are not helpful for sleep and you have a set time to go through any problems tomorrow then distract yourself with some relaxation techniques (see below). Have a notebook by your bed, to capture any additional worries you think of when heading to bed. ![]() For big problems, break these down into manageable steps and schedule a time to deal with the next step. Think about what is coming up tomorrow and anything you need to add to your to do list. ![]() Think about the day you have had and anything you are left worrying about. Write a list of issues then what you can do about these problems and when you will deal with them. Set aside 10-20 minutes in the early evening (not close to bedtime) to go through your worries. Scheduling worry time teaches your brain to deal with your stressors during your waking hours so you are less likely to ruminate about them in bed. You may need to make some changes to your usual bedtime routine to calm your mind as well as manage any stress you may be holding. It may even be accompanied by the frustrating experience of feeling tired before going to bed but then feeling wired when your head hits the pillow.Ī racing mind can be due to stress or anxiety but it is more likely to occur if you have not prepared well for sleep. This classic symptom of insomnia, referred to as hyperarousal, is common during times of stress. Most people can remember a time when they have struggled to sleep because of a racing mind. Sleeping with a racing mind How to manage your racing mind and get a good night’s sleep
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