We have all experienced nights when our mind seems to run in circles, filling with thoughts and worries as we try to fall asleep.
“Did I do the right thing? What do I need to do tomorrow? And where the hell is my birth certificate?” Such thoughts often seem uncontrollable, but do they interfere with sleep? Science answers with a resounding “yes.”
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If you are one of those who can sleep deeply and wake up refreshed, your pre-sleep thoughts may be very different from those who suffer from insomnia.
People who have a restful night's sleep often report predominantly visual thoughts, as if they were experiencing a dream before falling asleep.
(Image: iStock/Reproduction)
On the other hand, those who deal with sleep problems tend to direct their thoughts towards planning and solving real problems.
Your thoughts
they are less pleasant and more focused on practical issues, which can increase the feeling of stress during sleep.This cycle of worry can lead to restless nights and a desperate search to fall asleep. Stress on sleep quality can actually make it more difficult to get an adequate night's rest.
A study of 400 young adults revealed that binge-watching TV shows was linked to poorer sleep quality, more fatigue and increased insomnia symptoms.
The “cognitive excitement” generated by engaging narratives and identification with characters may be a contributing factor.
Fortunately, there are ways to transform pre-sleep mental chaos into more pleasant, peaceful thoughts. One valuable technique is “cognitive reorientation,” a strategy developed by psychologist Les A. Gellis.
Cognitive reorientation involves creating captivating but not overly exciting thoughts before bed.
This can help reduce nighttime mental arousal and replace unwanted thoughts with more pleasant ones. The key is to choose a mental task that is engaging and fun, without causing stress or agitation.
If you like interior decoration, you can imagine redesigning a room in your house. Football lovers can mentally replay a part of the game or plan a new tactic.
Fans of music can recite the lyrics to their favorite album, while knitting enthusiasts can imagine making a blanket. Cognitive refocusing is a simple yet powerful technique that can help improve sleep quality.
Meditation and mindfulness can also be powerful allies in the search for a more peaceful night's sleep.
Practicing meditation helps to increase self-awareness, making you more aware of your repetitive thoughts. Instead of fighting such thoughts, practicing mindfulness allows you to observe them without judgment.
You can even greet your thoughts as they arise, recognizing that they are just fleeting ideas.
Such an approach can be particularly useful for combating ruminating thoughts, which tend to get worse when we try to block them.
To sleep well, start working on the quality of your sleep from the moment you wake up. Maintain a consistent bedtime routine, avoid using electronic devices at night, and exercise regularly during the day.
If your mind tends to fill with thoughts before falling asleep, try cognitive refocusing techniques or practice mindfulness to calm your mind.
Remember, good sleep doesn't start with bedtime, but with how you prepare your mind and body throughout the day.
With the right strategies, you can transform your pre-sleep experience and enjoy more invigorating nights.
