Posted on 11/05/2016 4:38:36 PM PDT by nickcarraway
If you often go to bed exhausted but cant sleep because your brain wont switch off, youre not alone. Excessive thinking at night is one of the most common causes of insomnia. More often than not, its a sign of stress. Your mind is on high alert, afraid to fall asleep in case you might forget something important. Something youre worried you should be doing. However, sometimes it might be because you have some exciting plans or ideas you want to explore and execute. Whatever the reason, your mind wont let you sleep until it feels confident youre on top of it.
To fall asleep more easily, we need to train our brains its safe to fall asleep at the end of the day. That sleep doesnt mean things will be forgotten and the world is going to end.
Here is an exercise you can do, either before you go to sleep or if you wake in the middle of the night to help calm your mind for better sleep:
1) Write down ANY and EVERY thought that is going through your head
Take an A4 piece paper and get writing. Doesnt matter what the thoughts are good or bad, logical or illogical, fact or fiction. Get them all down. Thoughts. Images. Voices. Feelings. Whatever is in there. Keep going until your brain has nothing more to tell you about. These thoughts could include tasks for the next day, what youre going to wear, holidays you want to plan, anything youre worrying about, imaginary scenarios and stories, past events or feelings youre experiencing.
2) Double check all the thoughts are out
Once youve written all the thoughts down, ask yourself: If there was something I missed, what would it be? Write all these down too.
3) Let go of anything out of your control
Go through the list and make a note of what you can and cant control. Put a NC next to anything you have No Control over. And a CC next to the things you Can Control. Take a look at your NCs and recognise that no amount of worrying will help change them. Accept they are what they are, take a deep breath and let them go, crossing each one out after each breath.
4) Identify your stressors
Looking through your CCs, circle anything that is consistently on your mind or causing you significant stress. Doesnt matter what it is whether its big, small, nonsensical, fictional, boring, or downright ridiculous. If youre thinking about it, it needs to be dealt with.
5) Take action
On a new piece of paper, draw three columns. Put the headings Stressor, What action will I take and When at the top of the columns. (Ideally you want to take action as soon as possible i.e. tomorrow)
Actions could range from making a call, writing a list, having a conversation with someone, booking an appointment, doing some research, writing a journal, seeking help etc. The size of the action doesnt matter. But in order for your mind to calm, it needs to see evidence that youre listening. So, whatever action you decide to take, commit to it and take it as soon as you can. Noting that action can also include choosing to let something, or someone, go.
6) Reassess
Now youve got clarity on whats stopping you from sleeping and actions you can take to gain a better sense of control. After this its important to assess on a scale of 1 10 how busy your mind is now. If its a 2 or less out of 10, take 5 long deep breaths, and put your head down for a good nights sleep.
If its still a 3 or above, ask what else could there be that needs to be addressed? Any feelings, thoughts, images that you need to face and deal with?
Keep writing until youre done and repeat steps 3) to 6) until you reach a 2 out of 10 or less for your mind busyness score.
I won’t sleep well until this election is over and Trump has won.
Simple. Elect Trump!
Me either.
I’ve been recommended to get a CPAP machine from a recent sleep study too.
C’mon, Nick!
Why should I fall asleep thinking that I haven’t completed my list or...maybe forgotten something to put on that list?
Dayam, bruh...It’s 1AM and I just thought of another thing for the list!
An article on how to sleep well from a source names Al Arabiya? HaHaHa....
Write down ANY and EVERY thought that is going through your head...
That should take you about 3 seconds :)
“Take an A4 piece paper and get writing. “
Huh ?
.
50mg diphenhydramine (Benedryl) with a Scotch wash works great!
Getting the old ashes hauled always works for me.
This election cycle has been keeping me awake at night, too. I’m looking forward to it being over...preferably with President-Elect Trump in a few days.
Useless tips, as usual.
A4 paper in the US?
Reading that stressed me. Now I won’t sleep.
Leave the light on in the kitchen.
Then go to bed knowing you should get up and turn it off.
That will put you to sleep.
Too complicated, I have a simpler method, sex. Get a good night’s sleep at least once a month with that method.
A4 is European for 8-1/2x11 (more or less)
It would have been better to say a piece of notebook paper, or 8-1/2” X 11”. It’s close enough to the A4 international size.
Two seconds - because I am am a fast writer.
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