"A good laugh and a long sleep are the two best cures for anything." – Shawn Stevenson, 'Sleep Smarter'
Many grapple with how to stop overthinking at night as their minds race through unfinished tasks and future worries in the quiet hours. But why does overthinking seem to intensify at night?
Why do we overthink at night?
Neuroscience provides some answers. As cortisol levels — the body's stress hormone — fluctuate with our circadian rhythms, nighttime dips can leave our minds more susceptible to anxious thoughts. Without the distractions of the day, unresolved issues often surface, making overthinking more prominent.
Experts like Dr. W. Chris Winter in 'The Sleep Solution' and Matthew Walker in 'Why We Sleep' explain how disrupted sleep patterns and anxiety are closely linked. We can learn to reclaim a good night's sleep by understanding these factors.
Causes of overthinking at night hours
We need sleep just like air and food. During sleep, our body restores its chemical balance, and the brain creates new neural connections. Therefore, a constant lack of sleep can affect our health and well-being.
"Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature's best effort yet at contra-death." – Matthew Walker, 'Why We Sleep'
Sleep is a physiological process that allows us to switch off, restore nervous system processes, and replenish energy reserves. It's worth viewing quality sleep as an investment in your health and an opportunity for your body to recover. To fully appreciate this, it's important to understand exactly how sleep affects our body.
1. Negative thoughts
Most often, a person struggles to fall asleep due to unwanted thoughts during the process.
"We all live in a highly strung, overstimulated, highly cerebral world. Overthinking puts our ordinary cognitive instincts in overdrive. Excessive thinking occurs when our thought processes are out of control, causing us distress. Endless analysis of life and of self is usually unwanted, unstoppable, and self-defeating. Ordinarily, our brains help us solve problems and understand things more clearly—but overthinking does the opposite." – Nick Trenton, 'Stop Overthinking'
Everything happens because the brain is constantly working. That's why the things that most disturb and unnerve a person scroll through their head at night. Some of the everyday stressors that can trigger such thoughts are:
Unfinished business.
Suppressed emotions.
Depression.
Increased feeling of anxiety.
People with insomnia often report feelings of worry before going to sleep, from thinking about important matters to focusing on such problems. Even if a person typically sleeps well, waiting and thinking about an upcoming event (such as a public speech) can cause insomnia.
"Many of us have become habitual overthinkers because it gives us the illusion that we're doing something about the problem we're overthinking about." – Nick Trenton, 'Stop Overthinking'
2. The impact of technology, air, and nutrition on sleep
Sleep disorders in all possible manifestations — difficulty falling asleep, superficial, anxious, fragmented sleep, frequent awakenings, inability to fall asleep — can be safely called one of the global problems related to human health. Often, this state is influenced by modern technologies and a lifestyle characterized by little fresh air and healthy food. In addition to anxiety and stress, the following factors can prevent sleep:
Improper diet
Caffeine or heavy meals close to bedtime can disrupt the wind-down process. Recent studies have shown that the more diverse the bacteria in your gut, the longer and better you sleep. Dr. Winter warns,
"What you eat and drink late in the day can have a significant impact on how easy it is to fall asleep later."
Lack of fresh air
Natural sunlight during the day helps regulate the body's internal clock, which is crucial for maintaining healthy sleep patterns. Walker explains,
"Natural light exposure during the day, particularly in the morning, helps to anchor your body's circadian rhythm, making it easier to fall asleep at night."
Your circadian rhythm is your level of energy or wakefulness throughout the day. It's a cycle, with most people feeling energized in the morning, down early in the day, energized in the early evening, and tired before bed. Recent research has deepened our understanding of the circadian rhythm. The 2017 Nobel Prize in Physiology or Medicine was awarded to circadian rhythm researchers. At a basic level, our body produces melatonin, which signals when it's time to sleep. Generally, it's better to try to stimulate natural melatonin production than to take melatonin supplements.
Gadgets
Darkness in the evening ensures the release of a hormone called melatonin, which helps us maintain healthy sleep. Therefore, try to dim half the lights in your house an hour before bed. Stay away from screens, especially LED screens — they emit blue light, which actually inhibits melatonin production. Phones not only emit light, but they can also expose you to harmful content: news about crises or personal problems can cause stress and anxiety. You may encounter negative emotions or criticism if you interact on social networks or browse other people's comments. All this can affect your psychological mood before sleep and potentially trigger depression.
"The light from screens can trick your brain into thinking it's still daytime, inhibiting the release of melatonin, the hormone that makes us feel sleepy." – Dr. W. Chris Winter, 'The Sleep Solution'
3. Emotional books or videos can lead to insomnia or disrupt sleep
Watching movies in the evening can affect sleep quality. When people perceive an exciting story or the adventures of the characters, they experience "cognitive excitement." Their brain is actively working, which can lead to insomnia.
"Films that evoke strong emotions, whether fear, sadness, or excitement, can keep your mind racing long after the credits roll, preventing you from transitioning into sleep mode." – Nick Trenton, 'Stop Overthinking'
Similarly, reading suspenseful or emotionally charged books before bedtime can trigger stress responses in the brain, leading to increased overthinking. Trenton notes,
"A gripping book may seem like a good way to unwind, but the suspense and emotional highs can leave you more wired than relaxed, leading to difficulty falling asleep."
The importance of healthy sleep on our well-being
Sleep is essential for maintaining physical health, mental well-being, and overall quality of life. The quality and duration of sleep significantly affect many aspects of our daily lives, including our ability to work, think, and learn. Our physical health is directly related to our sleep habits.
Better sleep – better memory
During sleep, new neural connections form in our brains. These connections can be compared to the construction of roads between cities. They're responsible for learning new knowledge and skills.
When we receive new information during the day, we store it in short-term memory. However, for this knowledge to remain with us long-term, it must be transferred to long-term memory, which happens during sleep.
After the information is transferred to the long-term memory, short-term memory becomes free for new knowledge. So the next day, we will have a clear head and can easily absorb new information.
Full sleep equals strong immunity
While we sleep, the immune system produces protective substances to fight infections: antibodies and cytokines — these fight against foreign invaders in our body, such as bacteria and viruses.
"High-quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain." – Shawn Stevenson, 'Sleep Smarter'
So, if we get a good night's sleep, we have a better chance of not getting infected in case of contact with pathogens. A lack of sleep, on the contrary, prevents the immune system from building up its strength.
Practical solutions for a restful sleep
If you periodically struggle to fall asleep and are looking for recommendations, this article offers the best tips.
Create a wind-down routine
"A quiet, calming pre-sleep ritual is your brain's cue to wind down. A predictable routine is like a lullaby for the mind." – Dr. W. Chris Winter, 'The Sleep Solution'
If you have sleep problems, it's better to try going to bed at the same time every day to form a consistent sleep schedule. In addition, you need to exclude watching videos or scrolling social media before bed. Instead, it's better to read or increase physical activity a few hours before you go to bed.
"Sleep is a lot like a light switch; you can't just flip it on when you want. You need to prepare for it." – Dr. W. Chris Winter, 'The Sleep Solution'
Gratitude journaling and worry lists
"A nightly journaling routine can serve as a psychological release valve, freeing your mind from the pressure of unresolved thoughts." – Nick Trenton, 'Stop Overthinking'
Keeping a personal diary will help you eliminate racing thoughts and organize them before your head hits the pillow. You just need to write about everything that bothers you. It will give you an opportunity to free your head from everything unnecessary. It's enough to spend about 10 minutes every evening keeping a diary.
"When you write down your worries, you make them concrete, and in doing so, you're able to take back control." – Nick Trenton, 'Stop Overthinking'
Mindfulness and breathing exercises
Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation techniques that can help you drift off to sleep.
Mindfulness helps distinguish the important from the primary and learn to refuse negativity.
"Practicing mindfulness can be a game-changer when it comes to sleep. Focusing on the present moment allows your mind to let go of the day's worries." – Shawn Stevenson, 'Sleep Smarter'
2 Learn to let go of your thoughts by focusing on your breath and how it flows through your body.
"Deep, controlled breathing signals your body that it's time to wind down, shifting you out of fight-or-flight mode into rest-and-digest mode." – Shawn Stevenson, 'Sleep Smarter'
3 The 4-7-8 breathing technique is a simple yet powerful practice for promoting relaxation and calming the nervous system.
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
"The 4-7-8 technique is like a natural tranquilizer for the nervous system, helping you fall asleep faster by slowing down your heart rate and easing tension." – Shawn Stevenson, 'Sleep Smarter'
Daytime habits for better sleep
Just as short or broken sleep often leads to more vivid dreams, a good night's sleep reduces the number of intense dreams a person remembers.
A small study found that one good way to sleep better is to exercise in the morning. Performing cardio in the morning helps you fall asleep faster and spend more time in deep sleep than not exercising or exercising late at night.
"Exercise is one of the best ways to improve sleep quality. Even just 30 minutes of moderate aerobic activity can enhance slow-wave sleep, the most physically restorative phase of sleep." – Matthew Walker, 'Why We Sleep'
People who run or exercise tend to spend less time in REM sleep. In addition, the more effectively a person relieves stress during the day, the less likely it is to be transferred to sleep. This will help to avoid nightmares and interrupted sleep.
"Exercise in the morning can help anchor your body's internal clock, making it easier to fall asleep at night and wake up refreshed." – Dr. W. Chris Winter, 'The Sleep Solution'
Dr. Winter says that even simple morning exercises help the body wake up. Studies have shown that exercise normalizes blood pressure, reduces stress and irritability, and improves the quality of a good night's sleep. Morning exercise in the fresh air is the best solution. For example, Christopher likes to ride his bike in the morning or walk his dog.
Dealing with deeper issues
People with anxiety disorders tend to have higher sleep reactivity, meaning they are much more likely to have trouble sleeping.
"Anxiety is one of the most common causes of sleep disruption. The constant worry and overthinking can make it impossible for your brain to switch off when it's time to sleep." – Dr. W. Chris Winter, 'The Sleep Solution'
It should be noted that sleep problems have been found in people with various types of anxiety, including generalized anxiety disorder and post-traumatic stress disorder. Even after falling asleep, a person may wake up in the middle of the night feeling anxious, and getting back to sleep can be pretty problematic if the anxiety returns. Ultimately, this can lead to sleep fragmentation, reducing both the quantity and quality of sleep.
Although the consequences of anxiety disorder can be significant, this condition is one of the most treatable of all mental health disorders. Anyone experiencing persistent sleep disturbances should speak with a healthcare professional. They can provide medical advice and discuss the pros and cons of potential treatment options for the particular case.
How to reduce anxiety and sleep better?
Cognitive behavioral therapy (CBT) is one of the most common treatment methods for anxiety-related sleep issues. This type of talk therapy helps refocus negative thinking and reduce anxiety. Studies have shown that CBT can lower anxiety levels even in people who have insomnia. While reducing excessive anxiety can open the way to sleep better, severe cases of insomnia may not always be resolved with CBT alone. In such cases, healthcare providers may prescribe several different types of sleeping pills, including sedatives, antidepressants, and beta-blockers.
"Cognitive Behavioral Therapy is not only more effective than sleeping pills but also safer and more sustainable. It teaches people to change their relationship with sleep rather than masking the problem." – Dr. W. Chris Winter, 'The Sleep Solution'
Both sleep and a person's environment are crucial components of our sleep habits. To enhance the quality of sleep, it is essential to:
Make your bed more comfortable.
Eliminate sources of sleep disturbance, such as light and noise.
Avoid caffeine and alcohol during the day and evening.
"Your bedroom should be a sanctuary for sleep—dark, cool, and free of distractions that could interfere with your wind-down process." – Dr. W. Chris Winter, 'The Sleep Solution'
Meditation practice can also help you overcome anxiety, fall asleep quickly, and improve sleep quality. Relaxation exercises, deep breathing, and meditation can also be part of cognitive behavioral therapy and break the cycle of worry and rumination.
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