Ways To Kick Away Negative Thoughts Before Sleeping

It’s not just in your head. Thinking about negative and stressful things before bedtime really does keep you up at night.

There are probably few people out there that haven’t experienced this in some way. You have a stressful day, a lot to do tomorrow, or even random reflections about past events that you just can’t kick before bed.

You may even lose hours of rest regularly to negative thoughts that persist.It’s well-established in psychology that ruminating on the past or unpleasant thoughts is a risk factor for insomnia and even mood disorders like depression.

>Head to bed earlier 

Recently research has been focusing on how people can take control and purposefully redirect their repetitive or intrusive negative thoughts. From your bedtime to how you cope with stress, here are sone helpful ways you can kick negative thoughts to get better sleep.

Studies shows that people who preferred to go to sleep late (evening types) had higher levels of negative thoughts compared to early sleepers (morning types). The same was true for people who slept for shorter periods of time overall.

If you aren’t getting at least seven hours of sleep each night or you tend to keep late hours, this means it could prove helpful to shift your sleep schedule earlier. Try gradually moving your bedtime up in 15 to 30 minute increments to create a schedule that allows you to get enough sleep. Keeping fairly consistent bedtimes throughout the week and practicing some of the other relaxation techniques below can make the transition a little easier.

>Talk positively to yourself

One method of countering negative thoughts is to practice positive self-talk, popular with cognitive behavioral therapists. Essentially, negative self-talk involves habits like focusing on the cons of a situation and not the pros, personalizing blame, anticipating the worst, and polarizing between good and bad with no in-between.

The idea is that when you catch yourself dwelling on negative thoughts, you consciously work to assess its validity and move on. Instead of obsessing over things that went wrong, look for solutions to the problem or do something to refocus your attention. (Positive affirmation, a prayer, or exercise, maybe.) Thinking about things you are grateful for can also be mood-booster, and one study found higher levels of gratitude correlated with better sleep.

> Relax to music

Music relaxation is another way to clear stress and can help you focus your attention or clear your mind of negative thoughts. A recent review of several music therapy studies concluded that music therapy helped people with sleep disorders when used consistently.

There are different approaches, but actual music therapy is performed by licensed professionals in a clinical setting for specific health/wellness goals. However, music can also be used for self-relaxation at home.

If you prefer to go it alone, try some calming music without lyrics such as nature tracks, new age instrumentals, or classical music. Put the songs on, and focus on the sounds and rhythms, keeping your breathing calm. You could also listen to upbeat songs you like and sing along or lose yourself in the lyrics to change your mindset.

One study from the British Academy of Sound Therapy tested several songs and identified 10 that proved very relaxing, so that playlist might be a good starting place as well.

practice different methods to see what meshes best with your personality, and place the focus on relaxing your body rather than on banishing the negative thoughts themselves. If intrusive thoughts are having a significant impact on your sleep quality or life, reaching out to a trained therapist is also a good option.

Written by: Rosie Osmun