How to Stop Racing Thoughts That Keep You Up All Night?

You lie on your bed with your eyes wide open, thoughts racing through your head at the speed of sound. A relaxing bath, a glass of warm milk, a count of sheep - nothing helps you get out of these crazy circular ideas. Even those of us who don't have trouble sleeping can sometimes feel anxious or stressed, and that's when our racing mind attacks us. But don't worry, there are ways to regain adequate sleep.

We've put together a number of tips and tricks that can help you master your thoughts and fall asleep faster, and hopefully you'll be able to choose the ones that suit you best.

Focus on the here and now

Thoughts that keep us from sleeping are often associated with the past or the future. We worry about what might happen, or we regret having done or not done things in the past. If that's what happened to you, try to focus on what's happening here right now. While we cannot change the past, nor can we predict the future, the present moment is something we can control and this shift in focus can give us the relaxation our brain needs.

Get rid of your electronic devices

Using phones, laptops, and tablets before bed can increase your level of anxiety and stress, especially if you're reading, watching the news, or other things that worry you or keep your mind busy. In addition, the light emitted by these electronic devices seriously affects the production of melatonin in your body, making it difficult to sleep.

Distract you

Now that you are out of devices, you can consider some healthy alternatives. You can try a comforting hobby or relaxing activity that works best for you, such as reading, using a coloring book, listening to music, walking, or cooking, to name a few. When you can't sleep due to racing thoughts, engaging in a relaxing activity will help you shift your focus from those thoughts and the fact that you can't sleep to something more enjoyable.

Set a specific time to worry

Just like when you make an appointment to go shopping, meet friends, or do housework, you can try planning 15-30 minutes a day to get rid of your worries. Take time for the thoughts that bother you that probably won't come back later in the evening. During this "worry time," write down your stressful thoughts on paper and think of some practical steps you can take to address the problem that worries you. Be persistent and try to make this technique part of your routine for best results.