When was the last time you went to bed but couldn’t fall asleep because of racing thoughts? If you’re like most people, it probably wasn’t that long ago.
50-70 million Americans struggle with sleep-related issues. These issues don’t discriminate; people from all walks of life have problems falling asleep, but the main cause might surprise you.
Sleep deprivation can significantly impact anyone’s quality of life. Sleep deprivation is often not an isolated problem, as individuals can develop even more issues (such as high levels of caffeine intake) in order to cope with the lack of rest. There are various medications available today to help individuals fall asleep and many people find them effective. However, taking pills is not the same as solving the root problem.
Sleep deprivation is on the rise and it’s likely to continue. Experts have many theories about the cause of widespread sleep deprivation, but weak boundaries between work and home life along with reliance on digital technology are some of the most likely originators.
We’ve all heard about insomnia, but it’s much more complicated than struggling to fall asleep. There are so many different things that can lead to insomnia, including depression, stress, caffeine intake, pain, and anxiety. While all these things can impact your ability to get some zzz’s, there’s one factor that’s often not considered: overthinking.
Physical discomfort is one of the leading reasons for insomnia, but overthinking is actually a more prevalent cause. Many people don’t realize the strong correlation between insomnia and overthinking, but realizing this connection could be the key to getting a better night’s sleep.
It’s easy to want to stop all that mind chatter but actualizing that goal can be much more complicated. However, there are many different things that you can learn to stop overthinking and start getting the best sleep of your life. Here are just a few:
Create a Routine
So many of us go through our long and busy days only to fall into bed with our minds still racing. Creating a nighttime routine can be a good way to signal to your brain that it’s time to wind down and get some rest. Helping your mind transition from being awake to falling asleep can be as simple as doing some yoga, journaling, taking a bath, or making your favorite cup of tea while taking a moment to relax.
Develop Mantra Affirmations
Overcoming overthinking isn’t always about stopping your thoughts, it can also be about harnessing them. Many people find that creating a special mantra or affirmation for when they’re struggling to fall asleep is an excellent way to stay positive and focus on something more supportive.
Some mantra affirmation examples include:
- I deserve deep rest and know that I will find the perfect solution tomorrow.
- I trust my own unique journey to find the best answers.
- Rest empowers me to better achieve my dreams and goals.
Write Gratitude Lists
When you’re overthinking, it can be easy to focus on the negative. By focusing your thoughts on positive aspects of your life, your mind will begin to relax. Writing gratitude lists can be a very effective way to do this. By journaling the things you’re grateful for, you’ll have a visual aid to help you recenter your thoughts.
When you think about what you’re grateful for notice how you feel. Brain science tells us that having positive thoughts stimulate the neurotransmitter with dopamine. Having this natural pleasure chemical flood the brain will naturally improve your mood.
Use Meditations Specific for Sleep
Meditation is an incredibly powerful tool that can provide so many different benefits. By taking only a few minutes to meditate you can feel calmer and more centered. Some people feel overwhelmed at the thought of meditating or stilling their mind. This is why it is so important to find a technique that is simple, has been proven to help people sleep – and one that works for you.
SOS Method is an evidenced-based technique that helps you get more out of life by breaking negative cycles of behavior. Developed by a Mental Health Pioneer, this holistic technique immediately affects your mind and body to become more relaxed and overcome that chattering mind.
When you use the SOS Method, you’re actually reprogramming your brain. Cool, right?! You’re changing the way your brain responds to stress, processes situations, and calms down. It only takes five minutes each day for you to get massive benefits – including better sleep.
The Special Formula Meditations are developed with music, tones, words and subtle energies which helps your mind to immediately let go of the worries of the day. The app has meditations specific for sleep as well.
SOS Method will change your life in many ways – and by changing the way you sleep. When you utilize this method, you’ll work through trauma, learn more about your own psychology, and gain practical tools you can use anytime that chattering mind wants to take over.