Expert Recommendations, Here Are 7 Ways To Overcome Overthinking Before Sleeping

Illustration of overthinking before bed (Pexels/Ron Lach)

JAKARTA – Sleeping at night is often delayed because the mind wanders off to things that shouldn't need to be thought about. This condition is known as overthinking or overthinking things.

How can it be considered 'excessive'? Overthinking, as reported by Type Unpad, Monday, August 23, is to think about situations that are not in proportion. According to Anggi Mayangsari, founder of Tanya Psychology, if you think about it more than its portion, it can lead to negative things.

A sleep expert, Neil Stanley, explains that to sleep requires a calm mind. When the mind wanders and the feelings are filled with worry, it is hard not to keep the eyes awake. Based on expert recommendations, reported by The Cut, there are 7 ways to overcome overthinking before bed.

1. Distracting attention

The first way to try to fall asleep quickly is to distract yourself. For example, imagine being in a shady place with a gentle breeze blowing. The eyes are spoiled by the beautiful scenery so they want to lay down on the ground to enjoy it.

Something calming the mind Stanley suggested. It's okay to fantasize about something meaningless. It can distract excessive thoughts.

2. Trying to stay awake

"Thinking about and hoping for sleep actually keeps you awake," says Colin Espie, professor of medicine specializing in sleep at the University of Oxford.

This is a paradox, when instructed to fall asleep tend to be more anxious and frustrated. So, advises Espie, try to be comfortable and try to sleep is not the goal. This can make the level of tension will decrease.

3. Get out of bed

If thoughts bother you when you're ready for bed and can't relax, then the best way is to get out of bed. Without turning on your phone or television, write down what's bothering you.

At the end of the note, close with the sentence “This can wait until tomorrow.” Then go back to bed and try to stay relaxed.

4. Write down anything that bothers you

What is stuck in the mind needs to be removed first. By writing them down or keeping them in a daily journal, you may be able to share your worries with pen and paper. The more complete your points are, the easier it is to find situations that make you anxious.

Kathryn Pinkham, insomnia specialist at the National Health Services, says the above is therapeutic to see that you may not have much to worry about. But it just repeats and tails everywhere.

Illustration of journaling (Pexels/Ekaterina Bolovtsova)

5. Meditation

Meditation is indeed the most powerful way to calm the wandering mind. According to sleep therapist, Christabel Majendie, really focusing on breathing in a matter of can be done for 10 minutes.

6. Not trying hard to sleep

As well as advice from Colin Espie, Jenny Stephenson as director of HappySleepers recommends learning to observe and accept. Trying harder to sleep actually worsens insomnia, he says.

7. Plan a healthy and fun activity tomorrow morning

Dreamland: Adventures in the Strange Science of Sleep author, David K. Randall, discovered that sun exposure is important for getting sleep at night. Randall advice, if you often experience overthinking and make it difficult to sleep, try sunbathing in the morning.