8 Ways to Stop Worry Causing Sleep Problems
Trouble Sleeping: Insomnia
30% of us have trouble sleeping, though there are so many things we can do to help us deal with sleep problems and get a good night’s sleep. I share many practical and physiological ways to help your body get to sleep in the Therapy Toolbox course. Some of us have trouble sleeping because of worry and mental clutter that builds up. There are other reasons but this is a common cause of not getting enough sleep.
This can have an impact on our wellbeing, as we function less well when we are tired. Sleep problems can also lead to mental health problems, or make our mental health worse. Here are eight ways to stop sleep problems caused by worries keeping you awake at night.
8 Ways to Stop Sleep Problems
Your Mind Needs Time to Wind Down.
Actually, around two hours. Some of us can still fall asleep quickly after watching a meaty action series. But if you’re having sleep issues, switch to reading or something gentle a couple of hours before bed. And stay away from really exciting or scary storylines. When we watch exciting programs, our minds are stimulated by those events on screen as if they’re happening. Internally, we have to override this, giving our nervous system and brain a lot to do. It then takes a while for our mind to wind down after such overstimulation. We live in a culture of constant overstimulation, which contributes to many issues, especially if you’re sensitive. Be wise about what you watch and read, and when.
Anxiety About Not Sleeping.
If you aren’t sleeping well, anxiety about not sleeping well can make it worse. Even if you aren’t sleeping well, remember your body is resting. And it’s not nothing. But of course you use these strategies to enhance your sleep.
A Stressful Life.
If something is wrong or stressful in your life, the practices in the Therapy Toolbox will help you reduce and manage your stress. Of course many of us are feeling more stressed than ever, which makes addressing stress more important than ever. If you do need to address stress, spend time on tackling your responsibilities during the day, so you can put them to one side at night. As you reduce your to do list you’ll feel the worry lifting. If you’ve taken on too much, get help and let something go. You’re only human! You can also share your worries with someone: as they say, a problem shared is a problem halved.
Attend to Unfinished Business.
When you have lots on your mind, it’s harder to fall asleep. So again, reduce your pile and delegate where you can. A simple example might be worrying about an untidy home as you have guests coming in the morning, so you could spend some time tidying (instead of worrying) so the worry is gone. If it is conversations you need to have, have them. If you are behind on work, then make time for it, or delegate, or get an extension. You can use the time management matrix in the Therapy Toolbox to help you prioritise, and ask for help and support from others. If a person or conversation with someone was left open, get in touch to finish it. If this is impossible, for example it was a long time ago, write them a letter to give yourself closure - though you don’t have to send it.
Contain your Worries.
If you have a lot of worries before you go to bed, take a minute to write them down on a notepad. Your to-do list will still be there for you in the morning. There’s usually nothing you can do in the night, anyway, so remind yourself of that. Alternatively, imagine putting all your worries in a box, locking it, throwing it into the sea and watching as it falls all the way to the seabed. Or watch your worries as they float away on a cloud.
Trust Yourself.
Worry is sometimes a sign of not trusting your capacity to solve problems and handle things. You are probably more capable than you think, so challenge thoughts that stop you from being able to deal with your problems. We all need help too, so ask others to support you as you work through your worries. Remember you are just at a point in time, and this time will pass.
Worry Hour.
By dedicating a time each day to worry (much earlier than bedtime) spend time allowing as much worry as you can, and when you are going to bed remind yourself that you have already worried that day, and you will pick it up again in tomorrows worry hour.
Letting Go.
If you find letting go difficult, it may be more of a general issue of trying to hold on. This tends to show up at bedtime because we need to ‘let go’ to fall asleep. So, how do you feel about endings. Have you experienced a lot of loss in your life or could you have unprocessed grief? Do you have a tendency to need to be in control, where you can’t be?
If you are effected by trouble sleeping (insomnia) I share these and 12 more practical ways to get your body ready for a good night sleep, proven by science. Sleep problems can be debilitating, so maybe it is time to take action.
Pop over to the Therapy Toolbox Course. If your bedtime worry stems from anxiety read this article on tips to reduce anxiety, or try the free breathing exercise lesson in the Therapy Toolbox. The main course addresses many aspects that might be effecting your sleep so check it out.
