We’ve all had nights when we lie awake in bed, unable to quiet our racing thoughts. There are plenty of reasons why sleep may be evading you—maybe you had caffeine too late in the afternoon, for example, or you’ve been staring at your laptop screen for hours and haven’t given yourself time to wind down before bed.
These are things to keep in mind for improving future nights of sleep, of course. But what if it’s too late to make those changes tonight, and you’re already paying the wide-awake consequences? Or what if you’ve done everything “right” leading up to bedtime, and you still find yourself tossing and turning?
It can be difficult to quiet those racing thoughts, but there are some tricks that may help your brain override rumination so you can drift off to sleep. Here are a few to try next time insomnia strikes.
• Get out of bed | Staying in bed and trying to make yourself fall asleep is a bad idea, says Cormac O’Donovan, MD, associate professor of neurology at Wake Forest Baptist Medical Center, because it may train your brain to associate your bed and your bedroom with insomnia and worries—which will only make the problem worse over time. Instead, if you lie awake for more than 20 to 30 minutes, get out of bed and do something else.
• Read a book—but nothing too exciting | You can’t stop your brain from thinking, but you can distract it by focusing on something neutral. Since digital screens can further disrupt sleep, it's recommends analog distractions whenever possible—like reading a physical book.
• Try soothing sounds | Download an app or consider buying a white noise machine to make those sounds you miss or love. They might help create an environment that’s more conducive to sleep. They may even trigger memories of more relaxing times, and help take your mind off of whatever’s worrying you in the moment!
• Focus on your breathing | Another way to quiet your thoughts can be through simple breathing exercises. Your mind is surely going to wander back to other things, but the important thing is to keep bringing it back to your breathing, in and out. Deep, slow breathing can also slow your heart rate, which can be helpful if you’re anxious or worked up about something specific.
Everyone has a sleepless night once in a while, but if you find that your thoughts are keeping you up on a regular basis, it’s time to talk to your doctor. A medical professional can help you evaluate whether any current medications or lifestyle habits are contributing to your insomnia and can also offer some solutions!
