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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 October 18, 2018

      10 Benefits of Sleeping Naked You Probably Didn’t Know

      10 Benefits of Sleeping Naked You Probably Didn’t Know

      Sleeping is one of the most important things we do every night.

      Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

      So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

      Here are some benefits of sleeping in the nude:

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      Video Summary

      1. It is easier.

      When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

      2. It forces you to be ready to go more often.

      Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

      3. It can make you feel happier and more free.

      Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

      4. Skin-on-skin contact is the best.

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        If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

        5. It could lead to better sleep.

        Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

        6. It can help your skin.

        For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

        7. It helps you regulate your cortisol.

        Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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        8. It balances your melatonin and growth hormone.

        Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

        9. It can keep your sex organs happier.

        For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

        10. Sleeping in the summer is more bearable.

          Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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          Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

          Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

          Sleep well with your naked body!

          With these tips in mind, it’s time to start taking off your clothes at night!

          Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

          If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

          Want to Feel More Energized Throughout the Day? Start With This

          Reference

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