Even with good sleep habits like avoiding caffeine and limiting screen time, racing thoughts can still interfere with rest.
According to the U.S. Centers for Disease Control and Prevention (CDC),one in three American adults don't get enough sleep.
Fox News Digital asked a psychiatrist for common reasons and his top tips to achieve a quiet mind that’s conducive to rest.
Reasons for racing thoughts
Dr. Ramaswamy Viswanathan, president of the American Psychiatric Association, explains that stress and anxiety are the main triggers for racing thoughts at night.
He told Fox News Digital that worries about the next day, as well as mental health conditions like anxiety and bipolar disorder, can contribute. At night, with fewer distractions, it's easier to fixate on past events and concerns such as work, family, or finances.
Dr. Viswanathan, who also teaches at Downstate Health Sciences University in Brooklyn, noted that the quiet of the night amplifies these thoughts.
How do racing thoughts impair sleep?
Dr. Viswanathan explains that racing thoughts lead to a heightened state of alertness, making it hard to relax and fall asleep. Even once sleep is achieved, anxiety can disturb it later.
He points out that many people start to worry again if they wake up during the night, which interferes with falling back asleep. While waking up briefly is common, those experiencing stress and anxiety find it harder to return to rest.
The physical arousal from racing thoughts doesn’t subside easily, affecting deep, restorative sleep. Worrying about not being able to sleep only makes it more difficult to fall back asleep.
Effects of sleep deprivation
Dr. Viswanathan told Fox News Digital that poor or insufficient sleep can significantly impact both the mind and body, leading to reduced brain function, difficulty with decision-making, problem-solving, and emotional regulation.
He added that it can cause headaches, irritability, fatigue, and decreased focus and productivity. Additionally, it contributes to traffic accidents, work errors, and relationship issues.
Long-term health can also be compromised.
"Sleep deprivation can suppress immune function, make one more susceptible to infections, and cause unhealthy eating and weight gain," Viswanathan warned.
It can also increase the risk of developing chronic health problems such as heart disease, high blood pressure, diabetes and stroke, and can shorten life span, he added.
Strategies to silence racing thoughts
Taking a proactive approach is the best way to tackle chronic sleep troubles, according to Viswanathan.
"Addressing sleep issues early on and seeking professional help when needed is important to prevent immediate and long-term consequences," he said.
Below are some actionable steps to help keep nighttime thoughts under control.
1. Establish a bedtime routine
Sticking to a regular nighttime routine with a consistent bedtime and awakening time is "very important," Viswanathan advised.
2. Be careful with late drinking and eating
Abstain from caffeinated beverages, alcohol or heavy food too close to bedtime, the doctor recommended.
3. Refrain from device use close to bedtime
Stop using smartphone displays, television screens and computers an hour before bed, Viswanathan suggested.
"The blue light emitted from these devices interferes with the circadian rhythm," he said.
Instead, the doctor suggests 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
Taking a warm bath about three hours before turning in may help calm the mind — but Viswanathan cautioned that it shouldn’t be too close to bedtime.
5. Create an environment conducive to sleep
For optimal sleep, the bedroom should be quiet, dark and cool (around 68 degrees Fahrenheit), with comfortable bedding, the doctor recommended.
Consider using motion-activated night lights to prevent falls in the event that you need to get up in the middle of the night.
6. Schedule a time to worry
If these techniques alone are not sufficient to reduce racing thoughts, Viswanathan suggests scheduling a "worry time," designating a specific window of time to think about your concerns and identifying a path to possible solutions.
"This reassures you that you will address your worries, but keeps them from spilling over into your bedtime," the doctor said.
7. Write down your concerns
Consider keeping a notebook next to your bed so you can jot down your worries as they occur and tell yourself you will act on them during the specified worry period the next day, offered Viswanathan.
8. Know when to seek help
If these self-help techniques do not work, it may be wise to seek help from a mental health professional.
"This is especially important if you are suffering from a mental health disorder," emphasized Viswanathan.
The professional will perform assessments to identify any sleep disorders and recommend treatment, which may include cognitive-behavior therapy, other psychotherapies or medications.
Source: Fox News
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