Medically Reviewed by Poonam Sachdev on February 22, 2022
While it’s a good idea to go to bed at the same time each night, there will be some nights when your brain is buzzing and not ready for sleep. If so, don’t lie down just yet. Your racing thoughts could lead to insomnia. Instead, do something to relax until you feel tired. Take a warm bath, for instance, or sit in a comfy chair and listen to soft, calming music. You’ll spend less time in bed but more time asleep.
Stressful subjects, like work or your finances, can make your thoughts churn. Take care of the bills and emails tomorrow. Also, turn off scary or action-filled movies and TV -- even the news. Log out of social media, too. Whether you engage in, or just watch or read a heated back-and-forth, your mind revs up and makes it harder to relax.
Work projects to finish, calls to make, kids to wrangle. It’s hard to drift off when you’re trying to remember every last thing you need to do when you wake up. Let go of this mental load by putting it down on paper. Take 5 minutes before bed to jot down every task you need to take care of in the a.m. You’ll get it off your mind and be able to fall asleep faster.
Release tension from your body, and you’ll find it easier to let go of stressful thoughts. Lie on a flat surface and allow your body to go limp. Take a breath and deeply exhale. Then, squeeze and release one section of your body at a time. Start with your toes. Your heels can come next, followed by your knees, thighs, belly, and so forth. Let your forehead be last. Notice how relaxed your body feels -- and enjoy it!
With your breath, you have a ready-made tool to relax your body and slow down the thoughts that keep you awake. Try this: Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down. Your thoughts should soon ease up as well.
Your phone, tablet, and other screens can mess with your sleep.
The reason? They give off blue light, which signals your body to stop making melatonin, the hormone that controls when you feel sleepy. Instead, this light tells your brain to stay alert. Not to mention the late-night dings and buzzes that can jolt you out of peaceful slumber. The best bet for better sleep is to keep computers, TVs, and, yes, your phone out of your bedroom.
Learn to calm your mind on demand, and you’ll find it easier to drift off at night. If you’re new to meditation practice, it helps to find a point of focus. It could be the sound of your breath or a simple phrase that you repeat in your head, like “I am at peace.” At first, you may struggle to tune out your thoughts. It’s OK to stop after a minute or two -- but try again the next night. Over time, you’ll be able to meditate longer.
If they’re stuck inside your mind, worries and “What ifs?” can grow unchecked. Say them out loud, and they might just vanish. You can test this tactic first: Start to recite the letters of the alphabet in your head.
When you get a few letters in, say something out loud. Notice that your ABCs came to a halt? That’s what can happen when you give voice to your worries.
Many people say yoga helps them sleep better. Try “child’s pose” at bedtime. Kneel on the floor with your big toes together. Separate your knees the width of your hips, and sink your chest to your thighs. Let your forehead touch the ground. Have hip or knee issues? Try “corpse pose” instead. Lie on your back, legs apart and arms relaxed at your sides. Exhale and feel yourself sink into the ground. Stay in either pose for 3-5 minutes.
Spoiler alert: You won’t be able to get rid of all your worries for good. In fact, the more you tell yourself not to stress, the more you probably will. What can help is to schedule a “worry time” during your day. Choose a small window of time to sit quietly. Let yourself go over all the things that have you concerned, as well as some ways you might solve them. You may find that this allows you to worry less -- and sleep better.
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SOURCES:
Mind.org: “How to cope with sleep problems.”
Guy’s and St. Thomas’ NHS Foundation Trust: “Jacobson’s progressive relaxation technique.”
Anxiety and Depression Association of America: “Sleep Disorders.”
National Sleep Foundation: “How Does Anxiety Affect Sleep?” “Scary Ways Technology Affects Your Sleep,” “How to Meditate Before Bed.”
Journal of Experimental Psychology: “The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists.”
The Sleep Council: “Seven Steps to a Better Night’s Sleep.”
Harvard Health Publishing: “Yoga for Better Sleep.
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Behavior Modification: “A Preliminary Investigation of Stimulus Control Training for Worry: Effects on Anxiety and Insomnia.”
Sleep Health Foundation Australia: “Anxiety and Sleep.”
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Can’t put that racing mind to bed? Whether it’s stopping you from quickly falling asleep or staying asleep, there’s no question an unsettled mind can be a major obstacle to slumber.
“It’s one of the most common problems we hear in our sleep clinic, especially among people struggling with insomnia,” says Lawrence Chan, DO, a professor of sleep medicine at The Ohio State University Wexner Medical Center in Columbus.
The problem is more than just annoying. Racing thoughts at bedtime — even if they aren’t anxious or worried thoughts — might contribute to sleep problems in people who have insomnia, according to a study published in November 2021 in the journal Comprehensive Psychiatry.
The researchers noted that this is different from rumination, which is defined as obsessive, repetitive thinking that tends to focus on negative content.
There’s a reason many people can’t stop thinking about things before going to bed. Whether you’re exploring a new city or simply plugging away at your routine to-do list, your brain is collecting new information all day long, explains Michael Breus, PhD, a clinical psychologist in Manhattan Beach, California, who specializes in sleep disorders. He is also the author of The Power of When, a book on understanding your body clock and circadian rhythms.
“Not until you climb into bed do you have any quiet time, and all of that information, including your worries, comes flying through the door,” he says.
Anxious thoughts and rumination can also keep you awake, of course. If you tend to wake up in the middle of the night and a racing mind won’t let you get back to sleep, it may mean that something is bothering you more than you’d care to otherwise admit or address, Dr.
Breus says. “It’s generally a sign that something stressful is going on in life.”
Whether you’re stressed, excited, or simply replaying your day, use these tips to help quiet your racing mind — before thinking too much at bedtime becomes a habit that’s too intense to stop on your own.
What to Do When You Can’t Fall Asleep1. Ditch the DevicesSleep doctors have been telling you for years to stop using smartphones, laptops, and tablets right before bed for good reason. Not only does the light from electronic screens mess up your melatonin production, which makes sleep physiologically harder to achieve, but smart devices can also heighten anxiety and worry if you’re reading stressful news on it. This habit makes the cycle of ruminating about bothersome or unpleasant news that much worse, Dr. Chan says.
Plus, the apps, websites, and news you’re consuming on such devices are meant (in large part) to keep you and your brain engaged, he adds.
“The internet is designed to capture attention so that you spend more eye time on screens, which can be a detriment to sleep,” says Chan.
To protect your shut-eye, switch off your devices one to two hours before bed, ideally, or at least 30 minutes if you can’t swing that.
2. Schedule Some “Worry Time”Just as you schedule time to see friends or get a massage, do the same with your worries. Schedule 15 to 30 minutes a day, at least one to two hours before bed, to write down those worries. In addition, create at least one action item you can do to help deal with the issue. Thinking through those potential stressors earlier in the day should help ease how much you worry about them when your head hits the pillow, Chan says. “Ideal sleep depends on creating routines and schedules, and this is no different,” he says.
3. Create a Routine to Power Down Your BrainMost people assume that sleep is like breathing: Your body will just do it.
Not true. Modern-day living has created so much stimulation during the day that brains now operate at warp speed, and if you don’t give yours time to rest, it’ll continue going at that speed at bedtime, says David Brodner, MD, founder of and principal physician at the Center for Sinus, Allergy, and Sleep Wellness in Boynton Beach, Florida.
At least 30 minutes before you go to bed, start your preparations and then do something relaxing like listening to music or reading. Keep it consistent, and you’ll train your body to expect sleep after that relaxation period.
4. Keep a Gratitude ListNow that you’ve dumped your worries, replace the void where those negative thoughts once lived with positive ones by starting a gratitude journal, Breus suggests. The impact of those positive thoughts is greater when you write them down. So try spending a few minutes each night listing three to five things you’re grateful for.
5. Practice 4-7-8 BreathingYou’ve heard how deep breathing can help combat stress, but it can also help you fall asleep.
In order to sleep, your heart rate needs to slow down, Breus says, and breathing techniques are one of the most effective ways to achieve this goal.
One of Breus’s favorites is 4-7-8 breathing: Inhale for a count of four, hold for seven, and then blow out for eight. Do this at least five to seven times to slow your heart rate.
6. Do Progressive Muscle RelaxationAs you lie in bed, tense and relax all of your muscles one by one, starting at your toes and ending at your head. Not only is this incredibly relaxing, as the name implies, but it also forces you to think about the physical parts of your body, directing your attention away from whatever thoughts or stressors you’re fixating on, Breus says.
7. Maintain a Consistent Sleep ScheduleGoing to bed and waking up at the same times each day is one of the pillars of sleep hygiene — those guidelines sleep docs recommend for ensuring a good night’s sleep. It helps the mind, too.
“If you try to go to bed early, when your brain’s not ready to sleep, it will focus on other things,” Breus says, which keeps the brain excited and awake.
As counterintuitive as it may seem, climbing out of bed after about 20 minutes of worrying is the tried-and-true advice sleep doctors tell everyone they help and one of the hallmark steps of therapy for insomnia. If you spend time in bed worrying, your brain will begin to associate the two and not be able to sleep, Chan says. You’ll create a vicious cycle for yourself, whereby your bed increasingly becomes a space where it is difficult for you to sleep.
Instead, get out of bed and do something calming, such as reading a book, doing light chores, or journaling. As soon as you start getting sleepy, head to bed. “The goal is to increase your sleep efficiency, meaning that when you’re in bed, you’re sleeping,” Chan says.
You may have used the 4-7-8 breathing technique or deep muscle relaxation before bed. Now try them again, as your goal is to not only lower that heart rate but also take your mind away from your thoughts, Breus says.
3. Write Down Your WorriesKeep a notepad and pen by your bed to scribble down worries that are at the front of your mind, Dr. Brodner says. This isn’t the same as pre-bed structured worry time, since you’re not creating solutions; you’re just getting your worries out of your head so your mind can rest.
4. Turn on the TV (and Half-Close Your Eyes)This tip may be controversial, but a much-loved movie or TV show can take your mind off whatever is bothering you and potentially help you relax, says Breus.
Now, we know what you’re thinking: Yes, TVs emit blue light, which can mess with your melatonin production and make it harder to nod off. But unlike smartphones and tablets, which you hold close to your face, TVs are usually positioned “so far away that you’re not getting as much blue light as you think,” says Breus.
Plus, most people aren’t actually watching TV as much as listening to it with their eyes closed, and blue light can’t penetrate closed eyelids.
Note, though, that most sleep guidelines recommend against TV in bed, including some experts from Sleep Foundation.org, so if listening to the TV isn’t helping you sleep, don’t do it.
It’s also worth stating that everyone has trouble sleeping from time to time. But if restless nights become the norm, rather than an occasional occurrence, tell your doctor. If you’re experiencing symptoms of insomnia, there are ways your doctor or a sleep specialist can help.
Image Credit, iStock
Anyone who has ever tried to focus on a very difficult or very boring job can attest that it can be incredibly difficult at times.
Science offers us five seemingly counterintuitive ways, which, however, should help.
The internet is full of advice on how to focus when everything around you is distracting. However, many of these tips are either too far from reality, or suggest disconnecting yourself from the office routine if possible (and then you already start to be distracted by thoughts that you may be missing something important).
How many of us, for example, enjoy working with headphones all day long? Or never look at social networks, or even turn off the Internet altogether? Or maybe it's as simple as "always treat your work as inspiring and fun"?
But perhaps most importantly, a lot of this advice has very little to do with what modern psychology already knows about the human mind.
Much of what we thought was supposed to help us focus on work actually goes against the normal workings of our brains.
So, if there is a science of concentration, then what does it offer us that are not written about on the Internet?
Switch off Can't concentrate on important work? It may sound counterintuitive, but letting your brain shut down, letting it wander aimlessly is the best thing to do.
More and more psychologists are coming to understand that we all spend a very significant part of the day just dreaming and aimlessly fantasizing - by some estimates, about 50% of the time!
What prompted a number of psychologists to think that this is mind wandering - as they say, "not a bug, but a feature", not a malfunction in the brain, but an important part of the system that helps our brain to function normally.
Image copyright, iStock
Image caption,If you still spend half your time daydreaming and fantasizing, maybe you should consciously set aside some time for this?
To understand why we lose focus, just look at how the brain works.
Concentration requires concerted action, a kind of networking of different areas of the brain, including its frontal cortex, which, among other things, is responsible for counteracting distractions and controlling our natural desire to do something more interesting.
It takes a lot of energy to keep this network functioning, much more than the group of brain regions involved in our doing nothing, fantasizing and dreaming.
Therefore, at some point in the working day, we inevitably slow down, and our mind begins to wander.
In that case, if it's unavoidable, why not set aside time for it more consciously?
Paul Seli, a psychologist at Harvard University, distinguishes between intentional and accidental brain shutdowns. According to him, only those cases when it happens by accident are harmful to the case.
People who know how to turn off their brain for those moments when its participation is not required - for example, when performing some kind of mechanical work - as a rule, they cope with tasks more successfully than those who give their brain the freedom to switch off and on.
"If the task is easy, then you can deliberately turn off the brain, let your mind go where it wants, and this will not affect the result of the work," says Seli.
In his opinion, such conscious disconnections will only help at other points in the working day when deep concentration is needed.
"Think about something irrelevant - maybe a completely different problem. And after a while return to your task," recommends the psychologist.
By allowing yourself to switch off and daydream, you not only get rid of subconscious guilt about it, but also give your brain what it needs.
Image credit: iStock
Image captionOne study recommends making workplaces more casual, fun, and relaxed
Funny cat videos are often viewed as the epitome of distraction, but some psychologists believe that cat videos help us get in the right mental state to successfully complete our day's work.
The fact is that, no matter how much we love our work, we need a special effort of will and thought in order to be concentrated on a difficult task for a long time.
According to a recent study, one of the best ways to tap into your willpower and mental abilities is to laugh heartily.
In the experiments, people who were given a funny video worked longer and harder to solve an unanswered riddle than did controls who were shown relaxing but not funny videos.
The researchers concluded that humor replenishes our reserves so effectively that it is recommended to create a more relaxed, fun atmosphere in the workplace.
"A fun team environment improves productivity," says David Chen, a leadership researcher at the Australian National University in Canberra.
"Of course, this doesn't mean that everyone has to watch cat videos all day long. However, it's very useful to take a break from time to time. Especially when you're tired."
To properly concentrate on your work, you need to get rid of all external distractions, right? In fact, according to one influential theory of attention, just the opposite is true.
Nilli Lavy, a psychologist at University College London, proposed this theory, which she called the 'Load Theory' in 1955.
The idea was that there is a limit to how much information from the outside world our brains can digest at any given time.
And when all the processing capacities are full, the attention system of the brain itself begins to choose what to focus on.
Image copyright, iStock
Image caption,Is your desk so cluttered that it's hard for you to figure out what's where? Nilli Lavy's experiments show you're about to do something big
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Levy's experiments have shown that we seem to work more efficiently not at empty, clean desks and in complete silence, but in disorder and chaos.
This is because when all the cells of perception are filled, the brain focuses all energy on the most important task. Everything else is just cut off.
The problem with putting this idea into practice is to provide the right amount of distractions and not over-load.
There are already dedicated mobile apps (eg ommwriter or focus@will) that can add visual or musical distractions at your request, but none of these have yet been scientifically tested. Perhaps they are no more useful than simply turning on the radio.
The main thing here is to give your brain enough exercise so that it doesn't have the opportunity and desire to look elsewhere for stimuli.
For most of us, it will all come down to trial and error, but since this method is very tedious, we advise you to use it with caution - only when all the others have failed.
When you need to do something urgently, taking a break is the last thing on your mind.
However, there is plenty of evidence that taking a break can help you achieve more. The main thing is to decide when exactly to take it, for how much and what to do at that time.
According to a number of studies done in the 1990s, our natural lucidity cycle works so that we can fully concentrate for a period of no more than 90 minutes, and then we need a 15-minute break.
Other research has found that even a minimal break of a few seconds can work - but only if it provides a complete distraction from the current task.
In experiments, people were asked to perform arithmetic operations for several seconds - that is, to occupy their minds with something much more intense than simply looking out the window.
Image copyright, Getty Images
Image caption, For those who can get away from the computer keyboard, running in the middle of the day is a very good option. A cup of coffee will be a good addition to it before you get back to work.
Going for a run or just a walk in nature will certainly help your brain cope better with tasks that require a high degree of concentration.
Another option is meditation. There is ample evidence that those who have learned to meditate have better control of their attention and more accurately feel when it is time to take a break.
If all of the above seems too time-consuming for you, here's the good news: with or without exercise, a cup of strong coffee improves memory, reaction time and attentiveness - albeit for a fairly short time.
So whatever your break, don't forget to pour yourself a coffee when you get back to work.
Image copyright iStock
Image captionIs exercise not your thing? A dose of caffeine will provide a short-term period of concentration
And don't stress too much When you need to stay focused for long periods of time, take frequent breaks, according to a study by Joe Degutis and Mike Esterman of the Boston Attention and Learning Laboratory (Massachusetts, USA).
Through a series of experiments, they found that the most successful strategy for staying focused is to work a little and then take a short break. Those who tried to stay focused all the time ended up making more mistakes.
Christian Olivers of the Free University of Amsterdam came to a similar conclusion in his study: people's attention span does not dry up a little longer if you ask them to occasionally distract themselves and think about something else instead of constant, uninterrupted concentration on business.
And this is probably the most important conclusion of all studies of the human ability to concentrate. The more we learn about how the brain works, the clearer it becomes for us: stress is the enemy of concentration.
So try to find time for those exercises or little tricks that will help you feel calmer and more confident in yourself. And everything will work out for you.
Read the original of this article in English is fashionable on the website BBC Capital.
How often have you caught yourself thinking that you are tired and cannot fully relax even on weekends? Most likely, this is a consequence of constant stress and loads that the body can no longer cope on its own. To avoid overwork, you need to understand how to learn to relax psychologically and physically, without losing working capacity.
Even in the most difficult and difficult moments, being able to relax means giving yourself the opportunity and the way to build a defense against stress.
This will help to get rid of many problems of modern people. Insomnia, headaches and migraines, weakening of the immune system. Each of the points is most often caused by general fatigue of the body.
To understand how to learn how to relax, you need to understand the causes of stress. This will help you quickly learn to activate internal forces and be calm more often. To do this, it is not at all necessary to visit a specialist's office or expensive salons for relaxation. It is enough to understand how to negotiate with your own body.
Often people forget how important it is to give yourself a rest. The ability to relax physically and emotionally is a useful function of the body, which can be forgotten over time. Especially if you have been under constant stress and conflict for a long time.
Internal problems cannot find a way out if you do not know how to relieve stress without resorting to the help of a psychologist.
Nevertheless, there are such ways of relaxation, and there are many of them. It is enough to find a suitable option for yourself and do not forget to use it from time to time.
The ability to disengage from unpleasant surroundings and thoughts - this is the ability to relax. You can do this almost anywhere where you can retire for a few minutes. Failures, problems and other negativity will gradually recede from you.
The reasons why you experience constant stress and fatigue can be very diverse. The most frequent of them are:
As a result, a lot of negative energy accumulates inside you. She presses not only psychologically. Instinctively, your body tries to protect itself from the influence of negativity. As a result, you get tight muscles, poor sleep and constant tension in the body.
Residents of megacities are more likely to be affected by stressful situations. This is due to the increased speed of life, which is why it is so important to be able to relax quickly without wasting precious time. Otherwise, your body will not be able to cope even with everyday activities.
To combat fatigue and overexertion, it is not enough just to sleep or lie down with your favorite book. Yes, and most often it is problematic to find time for such a vacation. However, there are ways to get rid of stress in a very short time. It is easy to learn to relax during the working day. At the same time, you do not lose your efficiency and can quickly return to the ranks of your colleagues.
When there is a lot of free time, it is worth using it to the maximum in order to bounce back. So you can not only fully get rid of overload, but also teach the body to deal with stress at any time.
The technique of performing actions for rest, by the way, does not require special skills and abilities. Therefore, you can safely proceed to improve your well-being and strengthen the nervous system.
Do you understand that it is difficult to restrain negative emotions rushing out? This is the first sign of overwork and excessive stress. If suppressed in oneself, such manifestations can develop into depression and other mental illnesses. But you can’t openly pour out anger and fear, especially in a crowded place. There are methods to deal with piled overvoltage quickly:
The more vivid the memory, the better. These simple actions will not relieve you of overload completely, but will give you the opportunity to calm down for a while. Later, at home in a calm environment, you can use a more effective method of relaxation.
Your subconscious is quite capable of coping with any load. You just need to be able to activate the defense mechanisms. Meditation and proper breathing will help you with this. It's not as difficult as it might seem.
Choose a time when you can be alone with yourself. Sit in the lotus (if you can) or half lotus position. It is important to keep your back straight so as not to prevent the lungs from being completely filled with air.
Close your eyes and breathe slowly and measuredly. Try to imagine a calm, peaceful place, such as the sea or a field. Make yourself feel like a light wind is blowing in your face. It brings favorite smells, pleasant and unobtrusive.
Most of our problems are internal. They do not allow you to fully rest and relax properly. It is very difficult to get rid of negative thoughts and emotions. However, it is very important to learn how to do this in order to ensure inner harmony and peace.
Do not look for causes of stress in your environment and try not to think badly even about the most unpleasant circumstances. Train yourself to be an optimist and find the good in everything. Got laid off at work? This is your chance to find something you love. Wet in the rain and caught a cold? So there was time to devote the day only to yourself and finally read a new book.
The ability to relax completely can be obtained not only during a massage session.
Although this method is undoubtedly very effective. Meditation helps to achieve the optimal balance between inner peace and relaxation of the body. This greatly increases the body's chances of resistance to the surrounding negativity.
For a full-fledged meditation, it is worth allocating at least 20 minutes a day. At this time, no one should disturb or pull you. Avoid excessive noise, but you can turn on the music. It is worth choosing calm melodies, without sharp transitions. A slow rhythm will help you better coordinate your breathing.
As you know, mental work much more often leads to exhaustion of the body than physical work. The reason is that the work of the brain involves too many nerve cells. And the longer you do not give yourself a break from the constant thought process, the stronger the impact of stress will be. You can’t overload yourself with problems and worries every day, while forgetting to rest.
How to give the brain a break from mental work, while not losing the ability to quickly respond to changing tasks? It is worth learning to protect yourself from bad thoughts.
Yes, at first it is quite difficult to do this. But by practicing constantly, you will learn to let any negative thoughts pass you by without loading your brain:
Three simple steps that will successfully relax your head and relieve your brain of tension.
Faced with stress, many people are afraid of new actions and thoughts, which dooms themselves to constant fatigue. This problem needs to be solved very quickly, as it acts destructively on your subconscious. The researchers concluded that the female sex is more prone to stress than the male. Increased emotionality and a low psychological protective barrier affect.
How to relax a woman faced with stress, so as not to injure the nervous system anymore? Give yourself half an hour of rest a day.
During this time, you should use breathing exercises, drink warm tea and think about your dreams. It is about dreams, not goals, which are easy to achieve with enough time and money. Every emotion you have at this moment should be filled with positivity and happiness.
A successful practice in dealing with stress is the Schultz complex. This professor is fully convinced that every person has a certain degree of ability to hypnosis. And with the help of it, it is quite possible to fight overwork. You need to do this in several steps.
It is important to really feel the mental projection. It is worth understanding how to completely relax with the help of breathing. Yes, we breathe all the time, but only certain techniques will help to cope with overvoltage. First of all, remember that deep breathing should not be sharp, you need to inhale and exhale smoothly and slowly.
The topic of proper breathing is well known to those who practice yoga.
It is in this teaching that it is well told how to breathe for the benefit of oneself. Do not be too lazy to pick up a few simple exercises for yourself and perform them daily.
Scientists have found that the presence of a certain set of genes provides stress resistance. It is this mechanism that allows you to relax and avoid the critical state of overvoltage. To determine your level of preparation for the negative, you can do a MyNeuro DNA analysis. This will help to identify possible problems in the mechanisms of protection against stress and work to strengthen them.
Our center offers to carry out all the necessary genetic research. Thanks to modern equipment, you can find out the features of your body.
