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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 August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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