We often go to bed at night, tired from a long day and think we cannot hold our eyes open for one second longer. But then it seems like our brain decides to turn on and we cannot stop thinking...here are some tips for turning off troubling thoughts and helping your brain go to sleep.
You've crawled into bed. You've turned off the TV. You've turned off your phone. You're ready to turn off the day, but your brain kicks into high gear and the thoughts won't stop coming. Maybe you're thinking about things that did not go so well during the day. Maybe you're thinking about all the things you need to accomplish the next day. Maybe you're thinking about problems in the world that are completely out of your control. Or maybe you're thinking about why rabbit ears come in so many different shapes. Whatever the thoughts are, they keep you awake...wide awake! But the good news is that you can do something to change this. It takes a little practice, but these strategies can help slow your brain to 'turn off' the thoughts that are keeping you awake.
As much as we want to 'turn off our brain,' most of us cannot truly stop thinking. We are going to have thoughts going through our mind...we just have to make sure they are the thoughts that will lull us to sleep.
So if we cannot make our brains 'not think,' what do we do? We give our brains something else to think about. We cannot think about two things at once, so if we learn to direct our thoughts to things that do not keep us awake, it will be much easier for our brains to prepare for sleep.
When managing thoughts when trying to go to sleep, there are a few things to keep in mind. (1) You need to pick something that is generally boring, and certainly something that does not evoke stress, irritability, or negative thoughts. (2) You are likely to find it helpful to pick a slightly challenging task if you choose a 'brain game' activity for sleep. If the task is too easy, you will likely find it difficult to do slowly and completely it took quickly, before your brain has time to prepare for and transition to sleep. (3) You are going to want to think slowly, as this will help relax your brain and provide a 'signal' for transitioning to sleep. (4) These strategies take practice. Do not give up when your thoughts wander back to other topics; that is going to happen, even if you have been doing these strategies for awhile. But as soon as your recognize where your thoughts have gone, calmly (without getting frustrated with yourself), go back to the beginning and start again.Mi
Mind Games
There are several types of 'mind games' one can play to facilitate falling asleep. Again, these should be somewhat challenging, so as to not be too easy and fast, but not so challenging that they cause frustration. Some excellent categories of mind games include (1) alphabet games, (2) number games, and (3) listing activities.
Let's start with alphabet games:
1. Say the alphabet backwards, slowly breathing in and exhaling for each letter.
2. Say the alphabet, alternating between the first letter, last letter, second letter, next to last letter, etc. (A-Z-B-Y-C-X...). Slowly breathe in and exhale for each letter.
3. Create a name for each letter of the alphabet, with a first, middle and last name that all have the same letter (Angela Anna Adams). You can increase the complexity of the challenging by alternating between a traditional boys name and a traditional girls name, or trying to choose names that are commonly used for both boys and girls. Again, slowly breath in and exhale for each name.
4. Name a movie, book, or song that starts with each letter of the alphabet, slowly breathing in and exhaling for each name.
5. Name a famous person for each letter of the alphabet, again breathing in slowly and exhaling for each name.
6. Create a sentence with each word beginning with the next letter of the alphabet, being sure to breathe slowly in and out. The sentence does not have to make sense.
7. Create the longest sentence you can, with each word beginning with the same letter; it does not have to make sense, but be sure to breathe slowly.
8. The ideas for alphabet games are pretty endless...try to alphabetize the states, think of three items to buy at the store for each letter, think of dog or cat names for each letter, etc. Just remember to go slowly, breathing in and exhaling with each letter.
Now for number games:
1. Pick any random three digit number and begin counting backward by a number that makes it somewhat challenging, such as 4, 6, 7, or 8. Again, if it's too easy, you will go quickly and will not have time to lull your brain to sleep. Remember to breathe in and exhale with each calculation.
2. Pick any low number and begin adding by a challenging number (2 + 6 = 8; 8 + 6 = 14; 14+ 6 = 20, etc.), going slowly and breathing in/exhaling with each calculation.
3. If math is really your strength, and you want to make it extra challenging, select a low number and begin multiplying by another low number. (6 X 3 = 18; 18 X 3 = 54, etc.).
Likewise, pick a large number and begin diving repeatedly by a small number. These are much more challenging...remember to watch your breathing.
And now for lists:
The idea behind lists is to use knowledge you already have and to rehearse it, slowly, with controlled breathing. This could mean listing all the state capitals, listing the presidents and their spouses in reverse order. Listing the first round draft pick for your favorite professional sport last year. Listing your favorite team's roster. List anything that occupies your mind, takes a bit of time, and can be done without looking at a device for guidance.
Finally, let's talk mantras and songs:
A mantra is a word or saying that is repeated in an effort to both occupy and soothe the mind. This can be personalized in endless fashion. Perhaps there is a saying you saw on an inspirational poster that you find comforting. Perhaps there is a favorite quote from religious text that gives you comfort. Or perhaps you have your own saying that brings you comfort. Slowly repeat the mantra over and over, breathing in and breathing out in a relaxed rhythm, lulling your mind to sleep.
Songs can be used in much the same way as mantras. Perhaps there are a few lines from a song that bring you comfort; slowly and repetitively sing the song in our mind, being sure to breathe in and breathe out in a slow but comfortable pace.
Keep in mind, these strategies take practice. It is normal to have your thoughts wander to other topics that may keep you awake. Do not get frustrated. Take a slow breath and go back to the beginning and start again. It's also ok if you never make it to the end because you feel asleep! Experiment with the strategy to find which one suits you best. And use it consistently, as the more you practice, the easier it will become.
Sweet dreams!
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