Many people start worrying about their biggest problems when they’re trying to go to sleep. Be it unresolved arguments, trouble at work, or scheduling problems, these thoughts can intrude at night and prevent people from getting a good rest to deal with them in the morning. So, what can be done about it, and what are the three most effective approaches?
Clearing the Mind to Fall Asleep
Whatever the problems that might prevent the mind from falling asleep, scientists say that focusing on them only exacerbates the issue. This is so because thinking about negative, stressful things spikes the levels of the stress hormone cortisol. The act of thinking about problems also raises blood pressure. This makes the body turn on high-alert mode, which makes relaxation and sleep impossible.
When being safe and comfortable in bed is not enough to get to falling asleep, it is usually due to stress. So, instead of going through a night of tossing and turning, people can use some of the more effective strategies for calming the mind. A calm mind makes for good sleep.
Counting and Making Lists
One of the more common problems when it comes to falling asleep is worrying about tomorrow’s to-do list. A good way to get that out of the way is to write it all down in the form of a list or create a schedule. Writing out worrisome things doesn’t make the mind focus on them because it feels like moving closer to solving issues, and that decreases anxiety.
Also, making a long list can make the person compiling it sleepy, and that’s the goal. People often say that there are many things people have to be thankful for. Listing them in your head will put in a positive frame of mind while also giving you a topic to focus on to minimize distraction. Good things to think about include being in good health, loved ones, and professional or personal achievements.
What Can I Count to Sleep?
Meanwhile, the typical method of counting sheep is actually based on truth. There is enough evidence to suggest that an activity like counting can distract the brain from the factors that make it anxious. While there are mixed opinions about the efficacy of counting, many people claim that it works for them.
The good thing about counting in your head is that your imagination is the key to it all. For example, instead of counting sheep, you may challenge yourself to list types of apple, car manufacturers, countries in Europe, dog breeds, the number of letters in the alphabet, and types of cheese. The bigger the category.