How To Shut Down Your Brain at Night.
Are you one of those people that have a hard time shutting down your brain at night? Well I know I am.
Most of us are on 24 hours a day, seven days a week.
This results in greater rates of insomnia, with more and more people reporting that they just can’t turn off their brains at night.
Mental over-activity is a big problem for many people, but there are some helpful techniques that might help in quieting things down at night.
Racing thoughts—fast, repetitive thought patterns about a particular topic—are a common feature of anxiety and other mental-health disorders. But they can happen any time you are in an anxious or stressed state, or just being overwhelmed in this fast, crazy world we live in today.
Racing thoughts may be replays of past events which generated anxiety or sadness for you. They may also be worries about things that could happen in the future, like taking care of the kids, finances, weather, work overload.
Having racing thoughts and trying to shut down your brain is often disturbing and frightening because it creates a sense of being out of control. But having racing thoughts does not mean you’re out of control or crazy.
It does mean that you are anxious and that your stress level is higher than usual and you have way to much going on in life, whether it be work, family, everything you have to do in a day or week even.
Here are just a few suggestions if you have a racing mind and your brain won’t shut down at night.
Keep it dark in your room.
Artificial lights set your internal clock to “awake” when you should be asleep, suppressing the release of the sleep hormone melatonin.
Turning off the lights prior to bed gives your body the signal that it is night-time and sleep-time.
Keep the room at a good temperature. Make sure the room is at a comfortable temperature for you. I sometimes sleep to hot.
Limit noises. If you fall asleep to music, set a timer so that it goes off 20 to 30 minutes later.
Make your bedroom strictly for bedroom activities. If you are talking on the phone, watching TV, or eating late-night snacks in your bed, your body will find it hard to associate this zone for resting.
Write down tomorrow’s to-do list to ease late-night worry. Oh Yes, this is a biggy that I should be doing. Not only might you be better prepared and organized for the next day, you may also avoid lying awake worrying about the following day and enjoy a better night’s sleep overall.
Listening to raindrops or the calm river. Some people find the raindrop sounds peaceful and a nice tune to fall asleep to. Get a recorder and some relaxing nature tapes to listen to.
Turn off electronics. Your body’s circadian rhythms seem to be very sensitive to the blue light given off by electronic devices like TVs, cell phones, and tablets. Using these devices before bed can interfere with the release of melatonin, the body’s sleep hormone. Turn electronics off at least an hour before bed
If none of these work for you, give your doctor a call.