How to Slow Your Thoughts for Better Sleep

Dear MHI reader, 

A restless mind can make falling asleep feel impossible. Racing thoughts, worries about the day, or planning for tomorrow can keep you tossing and turning. Slowing your thoughts is key to easing into restful sleep.

In this newsletter, we’ll look at how to calm your mind and create the conditions for a peaceful night.

Understanding Why Thoughts Race at Night 

Our minds tend to race at night because the quiet and darkness allow unresolved worries to surface. During the day, we’re often distracted by activities and responsibilities. Without those distractions, our thoughts can become loud and persistent at night. Stress, anxiety, and even excitement can fuel this mental chatter, making it hard to switch off.

Simple Strategies to Calm Your Mind

Follow these five steps to calm your mind.

1. Establish a Bedtime Routine

Having a consistent routine signals to your brain that it’s time to wind down. This could include reading a book, having a warm bath, or practising gentle yoga. 

2. Limit Stimulants 

Caffeine, nicotine, and even alcohol can interfere with your ability to relax. Try to avoid these at least a few hours before bedtime. Instead, opt for herbal teas like chamomile or peppermint, which can promote relaxation.

3. Practice Deep Breathing

Slow, deep breaths can activate the body’s relaxation response. Try the 4-7-8 technique: breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this a few times to help calm the mind and body. 

4. Limit Screen Time Before Bed

The blue light from screens can interfere with melatonin production, the hormone that regulates sleep. Try to turn off devices at least an hour before bedtime. Instead, choose calming activities like reading or listening to soft music.

5. Visualisation

Imagine a peaceful place, like a quiet beach or a serene forest. Focus on the details—what you see, hear, and feel. This mental imagery can distract your mind from racing thoughts and guide you into sleep.

Creating a Sleep-Friendly Environment 

Your sleep environment has a direct impact on your sleep. Check it.

• Comfortable Bedding: Ensure your mattress and pillows support a good night’s rest. Bedding that feels good to the touch can make a big difference in comfort.

• Cool, Dark Room: A cool room (around 18°C) is ideal for sleep. Blackout curtains and a comfortable eye mask can help block out light.

• Quiet Space: If noise is an issue, consider earplugs or a white noise machine. Some people find soft nature sounds or calming music helpful too.

• Limit Clock Watching: Watching the clock can create anxiety about not sleeping. Turn the clock away from view to avoid the temptation to check the time.

When to Seek Help 

If racing thoughts persist and affect your sleep quality for more than a few weeks, it might be worth discussing with your doctor. Persistent insomnia can be a sign of underlying anxiety or stress due to menopause that might need addressing with professional support.

Keep in Mind

Slowing your thoughts takes practice and patience. But with a few changes to your evening routine and sleep environment, you can guide your mind to a calmer state. Good sleep is vital for health and well-being, so finding what works for you is worth the effort.

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