If you find yourself lying in bed at night with thoughts flowing in and out of your mind, you're not alone. Overthinking at night is the brain's way of processing everything that happens to us during a given day. It's also one of the most common factors that interferes with a good night's sleep.
According to psychologist and sleep expert, Hope Bastine; "we don't have the time and space during the day to process what's happened and to evaluate and make sense of it. Sometimes the only time we get to do that is when we're in bed."
Fortunately, there are things that you can to do to ease the transition from one day to the next. Here are some tips to help you avoid overthinking when lying in bed at night.
Write down your thoughts.
The benefits of journaling are numerous - journaling can be an extremely effective tool for being present, relieving your mind from clutter, and helping your brain regulate emotions. It can also be a meditative and reflective practice, allowing you to sit alone with your mind and have an honest conversation with yourself. Try taking a few minutes before bed to write down any thoughts, worries or observations from the day. Look at your writing time as a moment for you, where you can de-stress and wind down. Look forward to your nightly journal, knowing that you're doing something good for your mind and body.
Build a calming bedtime routine.
A racing mind is your body's way of telling you that it needs more time to transition from its active stage towards a restful one. Give yourself a moment to wind down at the end of your day, building a bedtime routine with the the products and rituals that help you feel relaxed. Here are few natural sleep aids and tools that can help:
- CBD oil has a calming effect on your central nervous system, and it's great for quieting your bedtime thoughts and preparing your body for rest. Try pairing it with this bedtime infusion. Rooibos has natural soothing and sedative properties, making it an ideal bedtime companion.
- Melatonin: Melatonin as a supplement is great for realigning your circadian rhythm when you're out of sync, sending signals to your body that allow you to feel tired and prepare for rest. It can help with jetlag or for addressing persistent delays in your sleep-wake cycle. We've selected these sleep gummies by Mium Lab with melatonin and soothing lemon balm. Or this Nonna Lab Dream drink if you need rapid and maximal absorption.
- Aromatherapy: Aromatherapy has been used since ancient times to promote wellness and relaxation and promote sleep. Soothing scents – especially deep floral and herb scents – can promote relaxation and relieve stress. We love this Badger Sleep Balm with lavender and bergamot - apply it to your lips, chest, temples, or hands, breathe deep, and let the enchanting fragrance lift you away to peaceful dreamscapes.
Optimise your space for sleep.
Your environment is one of the biggest factors impacting your sleep. A sleep-optimised environment will facilitate your body's natural production of melatonin, or your sleep hormone. You'll want to keep your bedroom quiet, cool and free of blue light and electronic devices. You'll also want to use your bed only for sleep and sex, in order to create a healthy association between your bed and feelings of sleepiness and arousal, depending on the moment.
If your overthinking at night is persistent and interferes with your daily life, it may be helpful to speak with a mental health professional who can provide further guidance and support.