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5 Ways To Kick Away Negative Thoughts Before Sleeping

5 Ways To Kick Away Negative Thoughts Before Sleeping

It’s not just in your head. Thinking about negative and stressful things before bedtime really does keep you up at night.

There are probably few people out there that haven’t experienced this in some way. You have a stressful day, a lot to do tomorrow, or even random reflections about past events that you just can’t kick before bed.

You may even lose hours of rest regularly to negative thoughts that persist. It’s well-established in psychology that ruminating on the past or unpleasant thoughts is a risk factor for insomnia and even mood disorders like depression.

Some recent research has been focusing on how people can take control and purposefully redirect their repetitive or intrusive negative thoughts. From your bedtime to how you cope with stress, here are five helpful ways you can kick negative thoughts to get better sleep.

1. Head to bed earlier

I one recent study conducted by Binghamton University, researchers looked at participants’ propensities to worry, ruminate, or stress (all gauges of repetitive negative thinking) and at their sleep habits.

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They found that people who preferred to go to sleep late (evening types) had higher levels of negative thoughts compared to early sleepers (morning types). The same was true for people who slept for shorter periods of time overall.

If you aren’t getting at least seven hours of sleep each night or you tend to keep late hours, this means it could prove helpful to shift your sleep schedule earlier. Try gradually moving your bedtime up in 15 to 30 minute increments to create a schedule that allows you to get enough sleep. Keeping fairly consistent bedtimes throughout the week and practicing some of the other relaxation techniques below can make the transition a little easier.

2. Talk positively to yourself

One method of countering negative thoughts is to practice positive self-talk, popular with cognitive behavioral therapists. Essentially, negative self-talk involves habits like focusing on the cons of a situation and not the pros, personalizing blame, anticipating the worst, and polarizing between good and bad with no in-between.

The idea is that when you catch yourself dwelling on negative thoughts, you consciously work to assess its validity and move on. Instead of obsessing over things that went wrong, look for solutions to the problem or do something to refocus your attention. (Positive affirmation, a prayer, or exercise, maybe.) Thinking about things you are grateful for can also be mood-booster, and one study found higher levels of gratitude correlated with better sleep.

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Smiley Face

    3. Use guided relaxation or visualization

    Guided relaxation can be helpful for clearing your mind and taking the focus off of negative thoughts. Essentially, a therapist or a recording guides you through a step-by-step process as you follow along.

    There are a few different types of guided relaxation program, and different types may feel more helpful to you than others. Traditional guided relaxation will work through relaxing your body and focusing on breathing. Guided visualization/imagery has you visualize a scene to occupy your attention. Progressive muscle relaxation takes a more physical approach of gradually tensing and relaxing different muscle groups.

    These types of programs can be done with a professional therapist, or you can also find numerous free videos, smartphone apps and websites with helpful resources. The Dartmouth College Health and Wellness page is one good resource with a variety of free relaxation downloads.

    4. Breathe with purpose

    Breathing techniques are a well-established way to promote relaxation and minimize stress. Similar to guided relaxation, the idea is to follow a set pattern that places the focus on your physical body and off of the thoughts that are bothering you. Breathing also affects heart rate, which can help you feel calmer.

    These techniques can be helpful for relaxing in bed, but can also be used anywhere whenever you feel stressed:

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    • Diaphragmatic breathing (breathing deeply through your stomach and exhaling slowly)
    • Equal breathing (inhaling and exhaling for the same amount of time; counts of 4-6 seconds)
    • Resistance breathing (breathing in and out via pursed lips or your nose)
    • Breath moving (as you inhale, imagine you are moving the breath to the top of your head; as you exhale, move the breath to base of your spine)

    5. Relax to music

    Music relaxation is another way to clear stress and can help you focus your attention or clear your mind of negative thoughts. A recent review of several music therapy studies concluded that music therapy helped people with sleep disorders when used consistently.

    There are different approaches, but actual music therapy is performed by licensed professionals in a clinical setting for specific health/wellness goals. However, music can also be used for self-relaxation at home.

    If you prefer to go it alone, try some calming music without lyrics such as nature tracks, new age instrumentals, or classical music. Put the songs on, and focus on the sounds and rhythms, keeping your breathing calm. You could also listen to upbeat songs you like and sing along or lose yourself in the lyrics to change your mindset.

    One study from the British Academy of Sound Therapy tested several songs and identified 10 that proved very relaxing, so that playlist might be a good starting place as well.

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    Music and Headphones

      The habit of ruminating or mulling over negative thoughts isn’t always an easy one to kick. These five DIY relaxation strategies can be much more helpful than simply trying to suppress thoughts, which studies have shown time again to be ineffective.

      Practice different methods to see what meshes best with your personality, and place the focus on relaxing your body rather than on banishing the negative thoughts themselves. If intrusive thoughts are having a significant impact on your sleep quality or life, reaching out to a trained therapist is also a good option.

      Have a helpful relaxation tip or strategy that works for you? Share in the comments below.

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      Last Updated on December 13, 2018

      12 Practical Tips To Stay Fit For Christmas

      12 Practical Tips To Stay Fit For Christmas

      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

      1. Eat Before Heading Out

      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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      2. Select The Treats

      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

      3. Avoid Skipping Meals

      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

      4. Drink With Moderation

      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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      5. Be Active

      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

      6. Get Out Of The House

      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

      7. Don’t Skip Your Strength Workouts

      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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      8. Set Realistic Goals

      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

      9. Enjoy Yourself

      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

      10. Drink A Lot Of Water

      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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      11. Eat Less And More Often

      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

      12. Prioritize Your Workouts

      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

      Happy Holidays everyone!

      Featured photo credit: rawpixel via unsplash.com

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