How can I stop racing thoughts at night that prevent me from sleeping?

Despite adhering to recommended sleep hygiene practices, such as avoiding caffeine in the afternoon, turning off electronic devices before bed, and unwinding with soothing music or reading, you may still experience intrusive thoughts that disrupt your sleep.

One in three American adults doesn't regularly get the recommended amount of uninterrupted sleep, according to the U.S. Centers for Disease Control and Prevention (CDC).

A psychiatrist was consulted by Planet Chronicle Digital for common reasons and top tips to attain a peaceful state of mind that promotes rest.

Reasons for racing thoughts

According to Dr. Ramaswamy Viswanathan, president of the American Psychiatric Association in Brooklyn, New York, there are some common triggers for racing thoughts at night, although the causes can vary.

Stress and anxiety are the primary culprits.

"The doctor informed Planet Chronicle Digital that anxiety about the future can result from mental health conditions such as anxiety disorders and bipolar disorder, which cause racing thoughts."

At night, thoughts tend to be more active when there are no other activities to occupy the mind.

According to Viswanathan, who is a professor and interim chair of the Department of Psychiatry and Behavioral Sciences at Downstate Health Sciences University in Brooklyn, it is easier to ruminate on the day's events and worry about issues such as work, family, or financial concerns at night when there are fewer distractions.

Taking stimulants or certain medications close to bedtime can disrupt relaxation and cause excessive mental activity, he pointed out.

How do racing thoughts impair sleep?

The doctor stated that racing thoughts increase arousal, making it challenging to unwind and fall asleep.

As you drift off to sleep, an anxious mind could disrupt your rest as the night goes on.

Viswanathan observed that many individuals resume worrying upon waking up in the middle of the night, which hinders their ability to fall back asleep.

Most individuals experience brief moments of wakefulness at night before quickly returning to sleep.

Those who are stressed, anxious, and worried have difficulty drifting off.

According to Viswanathan, when there is physiologic arousal with racing thoughts, it can be difficult to fall asleep and achieve deep, restorative sleep.

As people struggle to fall asleep, their anxiety about not being able to drift off only intensifies.

Effects of sleep deprivation

Poor sleep can negatively impact the mind and body, leading to decreased brain function, difficulty making decisions, problem-solving, and regulating emotions, according to Viswanathan.

""It leads to headaches, irritability, fatigue, reduced attention, and functional efficiency, as well as traffic accidents, work mistakes, and relationship impairment," he stated."

Long-term health can also be compromised.

Viswanathan cautioned that lack of sleep can impair immune function, increase the likelihood of infections, and lead to unhealthy eating and weight gain.

Additionally, engaging in regular physical activity can increase the likelihood of developing chronic health issues such as heart disease, high blood pressure, diabetes, and stroke, and can also decrease lifespan, he stated.

Strategies to silence racing thoughts

According to Viswanathan, the most effective way to address persistent sleep problems is by adopting a proactive approach.

It is crucial to tackle sleep problems promptly and seek expert assistance when necessary to avoid both immediate and long-term repercussions, as he stated.

Below are some actionable steps to help keep nighttime thoughts under control.

1. Establish a bedtime routine

Viswanathan advised that sticking to a regular nighttime routine with a consistent bedtime and awakening time is "crucial."

"Sleep deprivation can suppress immune function, make one more susceptible to infections, and cause unhealthy eating and weight gain."

2. Be careful with late drinking and eating

The doctor advised against consuming caffeinated beverages, alcohol, or heavy food before going to bed.

3. Refrain from device use close to bedtime

Viswanathan advised against using smartphone displays, television screens, and computers an hour before bed.

He stated that the blue light emitted from these devices disrupts the circadian rhythm.

The doctor recommends listening to light music, reading a book, or using relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation.

4. Try a warm bath

Viswanathan advised against taking a warm bath too close to bedtime, as it may not help calm the mind as much as taking it about three hours before turning in.

5. Create an environment conducive to sleep

The doctor recommended that for optimal sleep, the bedroom should be quiet, dark, and cool (around 68 degrees Fahrenheit), with comfortable bedding.

To prevent falls in the middle of the night, consider using motion-activated night lights.

6. Schedule a time to worry

To reduce racing thoughts, Viswanathan recommends scheduling a "worry time," where you set aside a particular time frame to focus on your worries and brainstorm potential solutions.

The doctor assured you that you would address your concerns, preventing them from disrupting your sleep.

7. Write down your concerns

Viswanathan suggested keeping a notebook beside your bed to record your concerns and commit to addressing them during the designated worry time the following day.

8. Know when to seek help

If these self-help techniques do not help, it may be beneficial to seek help from a mental health professional.

For more Health articles, visit planetchronicle.net/health

Viswanathan emphasized the importance of this, particularly for those with mental health disorders.

The professional will evaluate sleep disorders and suggest treatment, which may involve cognitive-behavior therapy, psychotherapies, or medications.