11 Simple Things You Can Do Right Now To Improve Sleep | Get Good Sleep Without Overthinking
Written by Michelle Ong | June 19, 2024 | Wellness
Having trouble sleeping well because of overthinking? Learn 11 effective methods to take back control, relax your mind, and enjoy a restful night’s sleep!
We spend about 20 years of our lives sleeping and 3-5 years dreaming. Sleep is essential for our body and mind to rest, process, and make sense of daily events. It’s also a time when our brain can come up with creative solutions to problems.
“Sleep is the golden chain that ties health and our bodies together.”
Thomas Dekker
In the past, I thought sleep was a waste of time. I believed I could use those hours for more productive activities. I worked late nights and long hours, dedicating most of my time to my job. However, when work dissatisfaction and disappointments hit, I became stressed and anxious. My mind was constantly racing, leading to energy drain and mental exhaustion.
Whenever I lay down to sleep, the inactivity seemed to amplify the buzzing thoughts in my mind. I would toss and turn, trying to quiet my mind by counting sheep, focusing on my breaths, or telling myself to stop thinking and sleep. But I always failed miserably. And I would wake up even more tired than before sleeping.
The lack of sleep caused health issues like heartburn, breathlessness, angina, headaches, weight gain, and fatigue, making me dread bedtime. Eventually, I realized I needed to address this problem.
I discovered that a scarcity mindset and perfectionism were the main causes of my self-inflicted stress and worry. Overthinking prevented me from falling asleep, staying asleep, and feeling refreshed in the morning.
This post summarizes the steps I took to improve my sleep. The changes helped me overcome my sleep issues, reduce stress, and improve my overall well-being. The cause for poor sleep may not be the same for you so it is essential to identify the cause for you to be able to improve sleep quality effectively. But if you are prone to overthinking like me and is suffering from poor sleep, read on to learn how to improve sleep quality!
11 Simple Ways To Improve Sleep Quality Right Now
Focus On Problem-Solving
A seemingly obvious solution, but not necessarily easy to do, is to face your problem. Focus your attention on productive problem-solving instead of overthinking. Knowing what to focus your energy on saves you time and effort. For instance, if you’re stuck on a work project, instead of spiraling into anxiety about potential outcomes, break the problem down into smaller, manageable tasks and tackle them one by one.
I stumbled across this technique called cognitive behavioral therapy (CBT), which can help identify and change negative thought patterns and behaviors, guiding you to develop healthier ways of thinking and acting. This approach can help you focus better, reduce overthinking, and improve your overall well-being. So, take for example you’re preparing for an important presentation. Instead of worrying about every possible mishap, use CBT techniques to replace those fears with positive affirmations and practical preparation steps. This can lead to a more confident and effective performance.
Self-Reflection
Schedule some time for self-reflection to better process and explore your thoughts; it can really help with overthinking. Try to challenge your negative thoughts by seeing things from different perspectives and looking at the big picture. Think about whether the problem or perceived challenge you’re overthinking about will impact you in the near term and long term. Will it truly make a difference or move the needle in your life?
For instance, let’s say you’re overthinking a minor disagreement with a colleague. By setting aside time for self-reflection, you can evaluate the situation more objectively. Ask yourself: Will this disagreement matter a week from now? A year from now? Often, you’ll realize that such issues are insignificant in the grand scheme of things. This process of self-reflection can reduce your anxiety, allowing you to focus on more meaningful and impactful aspects of your life.
Consistent Bedtime
“Early to bed and early to rise makes a man healthy, wealthy, and wise.”
Benjamin Franklin
Get your body clock in sync by sticking to a consistent sleep-wake routine! Try to go to bed and wake up at the same time every day to help program your body through consistency. Plus, make sure you get enough sunlight at the start of the day to set your circadian rhythm right! It’s also important to exercise some self-discipline and avoid letting temptations like staying up to binge-watch shows or late-night partying with friends disrupt your consistent bedtime.
Wind-Down Routine
Establish a regular wind-down routine at the end of the day to declutter your mind. Try journaling to clear your thoughts, set priorities and schedules for the next day, and settle any remaining work. Light reading and relaxation techniques, like deep breathing exercises or a warm bath, can help calm your body and mind, reduce stress and anxiety, making it easier to fall asleep quickly and preventing insomnia.
Meditate
Incorporate meditation into your routine to destress and calm your mind. Use this time to practice mindfulness—when thoughts arise during meditation, notice them without judgment or self-criticism. Be kind to yourself and accept that you’ve done your best. Meditation can help reduce overthinking and tame negative thoughts and self-doubt that can affect sleep. Complement meditation with other stress management techniques as part of your daily wind-down routine.
Check out the Pinterest pins below for related articles on effective self-care strategies.
Detach From Your Thoughts
Ever heard of cognitive defusion? It’s a technique that involves seeing thoughts simply as things your mind produces, separate from your identity, and not letting them dictate how you act and behave. This approach gives you the power to decide how to respond to your thoughts.
When we perceive thoughts as not absolute truths, we can reduce their control over our mood and actions. Instead of looking through your thoughts, learn to look at them. Recognize that deep-set beliefs might influence your feelings and actions, and actively choose thoughts that are helpful.
Learn to detach by noticing thoughts without reacting to them. Label the thought to see it as a separate entity. You can even sing or use silly voices to verbalize it. Or write it down, crush the paper, and throw it away. This visualization helps reinforce that you don’t have to accept the negative thought. Ask yourself, “Does accepting this thought improve my life?” Remember, you have the power to decide what to do with any thought.
Gratitude
Another simple yet effective practice is gratitude. By paying attention to the positive aspects of your life and appreciating what you already have, you can significantly diminish fears and a scarcity mindset that often lead to overthinking. This shift in perspective helps you realize that many things are not as bad as they might seem initially. When you appreciate the little things, it naturally redirects your focus away from negativity, enhancing your overall well-being.
However, it’s important to acknowledge that practicing gratitude can be challenging, especially when you’re overwhelmed by deep, negative thoughts and feelings. In these moments, it takes self-discipline to consciously redirect your focus towards more constructive and positive thoughts. It’s like tuning down the volume on the negative thoughts and amplifying the positive ones that bring a sense of peace and perspective.
For example, instead of dwelling on a setback at work, you might consciously think about the supportive colleagues you have or the progress you’ve made in other areas of your life. This deliberate practice can gradually reduce overthinking and foster a more positive mindset.
Optimize Your Sleep Environment
Create a cool sleep environment to optimize your chances of falling asleep easily. Use blackout curtains to block out excess light and avoid bright screens before bedtime. Consider using gadgets that can adjust your bed temperature, such as cooling mattress pads or iced bamboo sheets, to keep you comfortable throughout the night. Aromatherapy can also be beneficial for promoting sleep. Try using lavender essential oil in a diffuser or applying it to your pillow before bedtime. Additionally, if you find it easier to sleep with background noise, consider using a white noise machine or apps that provide soothing sounds like rainfall or ocean waves to help you relax and drift off to sleep more easily. These simple adjustments can make a big difference in improving the quality of your sleep.
Cultivate Habits That Prioritize Sleep
Establishing consistent bedtime rules can significantly enhance your sleep quality. For instance, creating a wind-down routine that excludes screens at least an hour before bed is crucial; the blue light emitted can disrupt your natural sleep cycle. I’ve found that keeping my phone away from my bedside and using a traditional alarm clock instead helps me unwind without distractions.
Avoiding afternoon naps, which can interfere with nighttime sleep, and opting for lighter meals in the evening, ideally eaten 2-3 hours before bedtime, have also made a difference. Limiting caffeine and alcohol intake at least six hours before sleeping can further help relax your mind and body for a restful night. By aiming for longer sleep durations whenever possible, your body can complete all stages of the sleep cycle, promoting optimal rest and rejuvenation. These simple yet effective adjustments have allowed me to sleep more soundly and wake up feeling refreshed.
Exercise
Getting regular exercise can really help with sleep. When you’re active during the day, your body gets into a rhythm that makes falling asleep easier. It’s like your body knows it’s time to rest. Exercise also helps manage stress and makes you feel more relaxed, which is key for winding down at night.
For example, even just doing some yoga, tabata or light stretching before bed can help calm your mind and prepare you for sleep. Just remember not to do anything too intense right before bedtime, as that might actually keep you awake instead of helping you sleep better. So, find a routine that works for you and stick with it—it could make a big difference in how well you sleep each night.
Massage
Getting a massage on certain pressure points like around your nose, sinuses, and behind your ears can really help you sleep better. These massages are great for reducing stress and relaxing your muscles, which makes it easier to unwind and fall asleep peacefully. Imagine how nice it feels when you gently massage these areas—your body just starts to relax, and your mind follows suit. It’s a simple way to calm your nerves after a long day and prepare your body for a good night’s sleep. Plus, you can easily learn these techniques online or get advice from a healthcare expert to make sure you’re doing it right. Give it a try and see how it helps you sleep better!
Check out the Pinterest pins below for self-improvement ideas.
Take Charge Of Your Sleep Now
Have you given any of these methods a shot, and did they make a noticeable difference for you? It’s important to recognize that what works wonders for one person might not be as effective for another. Personally, I’ve experimented with all these techniques, and they’ve been really beneficial in helping me sleep better and quieting down my overactive mind. The key is to tailor these strategies to fit your own routine and preferences. Find what clicks for you and don’t hesitate to tweak things along the way to better suit your needs. Your sleep and well-being are worth the effort!
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