Even when we go to bed on time and try to relax, restless and hurried thoughts can sometimes prevent us from falling asleep. Dr. Ramasvami Visvanathan, president of the American Psychiatric Association, highlights that the causes of this issue can vary, with stress and anxiety being the most common.
Anxiety about the upcoming day can also trigger this problem, and mental disorders such as anxiety and bipolar disorder are often linked to restless thoughts, as reported by Index.hr.
Thoughts are particularly active at night when there are no other activities to occupy the mind. Additionally, consuming stimulants like caffeine or certain medications before bed can further complicate relaxation.
Restless thoughts lead to increased alertness, making it difficult to relax and sleep. Even if one manages to fall asleep, anxious thoughts can disrupt sleep throughout the night, making it hard to return to sleep and reducing overall sleep quality.
Poor quality or insufficient sleep has serious consequences for both body and mind, including decreased brain function, difficulties in decision-making, problem-solving, and emotional regulation. It can also lead to headaches, irritability, and fatigue.
Long-term sleep deprivation can weaken the immune system, increase the risk of infections, contribute to unhealthy eating habits and weight gain, and elevate the chances of chronic diseases such as heart disease, high blood pressure, diabetes, and stroke, warns Dr. Visvanathan.
Steps to manage restless thoughts before sleep include establishing a regular sleep schedule with consistent bedtimes and wake-up times. Avoid caffeine, alcohol, or heavy meals shortly before bed.
It's also advised to stop using smartphones, TVs, and computers at least an hour before sleeping, as the blue light from these devices disrupts circadian rhythms.
Instead, listening to soft music, reading a book, or meditating is recommended. A warm bath about three hours before bedtime can help calm the mind, but it should not be taken right before sleep.
The bedroom should be quiet, dark, and cool (around 20 degrees Celsius), with comfortable bedding, advises Dr. Visvanathan.
If these techniques do not help reduce restless thoughts, the expert suggests scheduling a 'worry time.' Set aside a specific part of your day to think about your worries and find solutions. This helps prevent those thoughts from overwhelming you right before bed.
If these techniques do not work, consider visiting a mental health professional. Specialists can assess for sleep disorders and recommend treatments, including cognitive behavioral therapy, other psychotherapies, or medications.