How to stop racing thoughts at night

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How to stop racing thoughts at night

You're finally getting ready for the night. You're tired and ready to rest. But the moment the lights go out you put your head on the pillow, a lot of thoughts take over you. You start to think about the to-do list or the endless worries about the day and the weeks to come.


How to stop racing thoughts at night?

How to stop racing thoughts at night?

Maybe something awkward or scary comes to mind that happened to you years ago. You may imagine the "worst case scenario" of a situation that you think will happen sometime in the future.


Contents:

  1. Why do so many thoughts arise at night?
  2. Tips for coping with nightmares


No matter what your thoughts are, you cannot stop them. When they come back, your heart is pounding, and you feel like you will never fall asleep.

If you are dealing with dark thoughts at night, you are not alone. When they come back, your heart beats and you feel like you will never fall asleep. Some experience it chronically.

Either way, there are useful and effective ways to deal with and treat thoughts that arise at night.


Why do so many thoughts arise at night?

Some people experience thoughts at dusk and experience them during the day, often with anxiety. Others feel relatively calm during the day, while thoughts come to mind as soon as they try to fall asleep.

This is because most of us are more easily distracted from our worries and fears during the day. We work, we take care of others, and we move quickly from one activity to another, barely aware of our inner emotional experience.

But when everything darkens and calms down, we wake up alone with our thoughts, and the darker and more difficult emotions and worries tend to appear.

Sharp sentiments arrive swiftly and seem to colonize your mind and its impossible for you to control these thoughts.


Some common experiences include:

  1. A list of thoughts that go through my mind in a loop.
  2. The feeling of watching different thoughts and scenarios unfold in your mind, like a movie reel.
  3. Thoughts seem to come in quick succession, as if someone is talking too fast in your head.
  4. You may experience other signs of anxiety that accompany these fast-paced thoughts, such as rapid heartbeat, excessive sweating, or hasty breathing.
  5. Stress factors - such as workplace stress, family stress, financial stress, or transitioning to a major life transition - are the most common cause of nightmares.
  6. Thoughts at night can also be a symptom of mental health disorders, especially anxiety disorders.
  7. Experiencing night thoughts can be frequent or intermittent and can be exacerbated by difficult life circumstances.


What are the most common causes of accelerated thoughts at night?


Stressful events and transitions in life:

Losing a job, worrying about your financial future, moving, having a baby - any major change in your life can make you experience many thoughts at night.

People who suffer from anxiety tend to have more sleep problems and may have many unpleasant thoughts at night. Panic disorder makes this experience more likely. Sometimes the fast-paced thoughts of the night resemble the symptoms of a panic attack.


Bipolar disorder:

Accelerated thoughts are one of the hallmarks of bipolar disorder, especially during a manic episode. However, if you have thoughts at night, it does not necessarily mean that you suffer from bipolar disorder.

Bipolar disorder also has other attributes, including intense mood swings, engaging in risky behaviors, and experiencing delusions or hallucinations. Bipolar disorder can be properly diagnosed by a physician or psychiatrist.


Obsessive-compulsive disorder:

People who suffer from obsessive-compulsive disorder may have accelerated thoughts at night. Obsessive thoughts, compulsions and fixations on things like order and cleanliness are other common features of this disorder.

Experiencing trauma, either recently or years ago, can lead to post-traumatic stress disorder. Symptoms of the disorder include rapid thoughts, especially at night. In this case, the person may notice the traumatic event that took place and experience flashbacks to it.

Drugs Certain medications prescribed either for mental health problems or for the treatment of medical conditions are known to cause rapid-fire thoughts and insomnia.

Caffeine consumption, especially near bedtime, may make it hard to fall asleep and cause excessive thoughts. Some people respond more adversely to caffeine than others.


What are some useful tips for coping with nightmares?


For many people, making a few changes in their lives and adopting healthy habits to cope with stress can help reduce or eliminate nocturnal rumination and insomnia. Here are some tips to help.


Keep a journal:

Writing your thoughts and fears down before your bedtime can be therapeutic, and it can reduce night-time stress.

Our more stressful thoughts often surface at night, but they stay in our heads for the rest of the day.

Take a notebook and label it a "diary of concern." Take 5-10 minutes a day to list your worries or write about what comes to mind.


Meditates:

Meditation, either just before bed or during the day, can have a powerful impact on your ability to fall asleep without overwhelming thoughts.

If this is your first-time practicing meditation, do it gradually. You can start with just a few minutes a day, gradually increasing your time.

To guide you through the process, several applications are available for your use. After all, there is no "right" way to meditate, just shut your eyes a few minutes a day.

While you meditate, you may discover that thoughts arise, but meditation provides an opportunity to learn to notice how your thoughts pass and to let them go.

Try to reduce the time spent on screens before bed: It's no secret that a lot of people are addicted to screens and spend a lot of time on the phone until bedtime.

However, these habits can make it difficult to fall asleep easily and can make us feel tired at the end of the day.

Using screens before bedtime can decrease melatonin levels, making it difficult to sleep. "Blue light" from screens can also cause melatonin levels to decrease.


Pay attention to media consumption in the evening:

A scary movie or a book that is too heavy before bed can affect sleep and cause hasty thoughts.

Try to replace the evening news with a bath, a meditation session or time spent with your loved one.

You will have a much calmer end of the day that will predispose you to a more restful sleep.


Reduce stressors:

Some aspects of life are beyond our control, and these situations can contribute to increased stress and anxiety. But sometimes accelerated thoughts before bed can be a wake-up call to make some changes that will reduce the stress of everyday life.

Maybe it's time to quit a toxic job, see how difficult relationships are in your life, and adopt habits that will allow you to live a healthier, less stressful life.

Tired thoughts that appear at night do not have to be your reality forever. You may feel hopeless and think that you will not be able to enjoy a restful sleep any time soon, but if you make an effort to change.

Adopt some strategies, change your habits, and eliminate the sources of stress in your life. healthy, you will be able to get more peace and quiet over time and enjoy a balanced life.

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