An end to bedtime negative thinking

Amany Abdel-Moneim , Tuesday 28 Jan 2025

 As the day winds down, our minds should ideally prepare for restful sleep. Yet, for many people, bedtime becomes a battleground of negative thoughts.

bedtime

 

Can’t sleep? Feel you’re overthinking tomorrow’s to-do list, or are reliving stressful conversations from the day that has just gone or even unpleasant memories from months ago? Don’t panic, you’re not alone. It’s a widespread problem. 

As the day winds down, our minds should ideally prepare for restful sleep. Yet, for many people, bedtime becomes a battleground of negative thoughts. These intrusive worries not only rob us of quality sleep but can also contribute to long-term stress. 

By addressing negative thoughts before bed, you not only improve your sleep but also set the tone for a more peaceful and productive day ahead. Restful nights are within reach – just let your evenings become a time for relaxation and renewal, rather than stress and worry.

But like any habit, cultivating a calmer bedtime routine takes time and consistency to banish negativity and set the stage for peaceful slumber. Here are some tips to embrace tranquility before bed.

 

Practise mindfulness:

Mindfulness is a powerful tool to ground yourself in the present moment. Spend five to ten minutes sitting quietly, focusing on your breathing or repeating a calming mantra. This practice can help interrupt racing thoughts and shift your attention away from worries. Some Apps can offer guided bedtime meditations designed specifically for relaxation.

 

Create nighttime gratitude:

Shift your focus by listing three things you’re grateful for each evening. This could be as simple as enjoying a good meal or appreciating a kind gesture. Writing these thoughts down in a journal can reinforce a positive mindset, making it easier to let go of negativity.

 

Set a worry limit:

If certain thoughts keep surfacing, allocate 10 to 15 minutes earlier in the day to address them. Write down your worries and potential solutions and then close the notebook. Tell yourself, “I’ve given these thoughts attention, and now it’s time to rest.” This mental boundary can prevent worries from bleeding into bedtime.

 

Avoid screen time:

The blue light emitted by screens can interfere with your body’s melatonin production, making it harder to sleep. Moreover, scrolling through social media or checking emails can heighten anxiety. Instead, establish a screen-free hour before bedtime and use this time for reading, stretching, or other calming activities.

 

Practise 4-7-8 breathing:

According to the Sleep Foundation, the 4-7-8 breathing technique, also known as relaxing breath, is a deep rhythmic breathing technique that can help you slow your heart rate, reduce anxiety, and promote relaxed sleep. Start by inhaling for a count of four while keeping your mouth closed, hold for seven, and then blow out through your mouth for eight. Repeat at least five to seven times before returning to normal breathing.

 

Try progressive muscle relaxation:

This technique involves tensing and then releasing different muscle groups, starting from your toes and working up to your head. Not only does it relax your body, but it can also help redirect your mind from persistent negative thoughts.

 

Create a positive environment:

Your bedroom should be a sanctuary for rest. Declutter your space, dim the lights, and ensure a comfortable mattress and bedding. Aromatherapy, such as lavender essential oil, can also promote a sense of calm.

 

Seek professional help:

If negative thoughts become overwhelming or persistent, they could be a sign of anxiety or depression. Speaking with a therapist or counsellor can provide effective tools to manage these emotions.


* A version of this article appears in print in the 30 January, 2025 edition of Al-Ahram Weekly

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