This post was written by Lauren Boles, NP, PPG – Sleep Medicine.
You’ve had a long day, you’re exhausted from a hectic schedule and finally get to lay down in bed. Then your mind starts racing and the negative thoughts come. If this sounds familiar, you aren’t alone. Catastrophic thinking at bedtime is a common affliction for many.
Why does this happen?
In bed, you’re exposed to fewer distractions, and your mind tries to process everything from your day – all your thoughts, fears and emotions. We’re typically too busy during the day to fully process these emotions, so we push them aside. But then everything surfaces in the quiet of night. Our brains become overloaded, especially if you are stressed, anxious or have unresolved issues, and this turns into these unwanted catastrophic thoughts.
Another thing worth mentioning is the effect of certain stimuli close to bedtime. When our brains are overstimulated from screen time, caffeine or simply a busy day too close to when we want to power down, it can make falling asleep difficult. Poor sleep hygiene also fuels irrational thoughts at night.
The trickle-down effect
Once catastrophic thinking sets in, and we realize we’re struggling to fall asleep, it causes more worry about the amount of sleep we’ll end up getting. We feel like we’re racing against the sun to get enough rest. This becomes a vicious cycle. Thoughts jump from one topic to another, keeping the brain in an active state, or “fight or flight” mode. This makes it very difficult to relax and transition into the sleep cycle.
How to refocus and get some sleep
If you find yourself experiencing these catastrophic thoughts, first determine if they are rational or not. Often, the mind races with irrational thinking. If this is the case, try rephrasing the thoughts in a way that is realistic.
You can also try:
- Relaxation techniques like breathing exercises, meditation or progressive muscle relaxation can help.
- Journaling can be beneficial because it allows you to empty your thoughts and worries on paper to help process them and let them go.
- Acknowledge your thoughts but quickly redirect them by focusing on something else, like visualizing a peaceful scene or deep breathing.
Preventing catastrophic thinking
Establishing a consistent sleep schedule and sticking with it is very important. This should include a calming bedtime routine. Also, focus on having good sleep hygiene:
- Avoid TV and technology use for at least an hour before bedtime (and no screens in bed).
- Keep your bedroom environment comfortable, dark, quiet and cool.
- Avoid caffeine and alcohol close to bedtime.
- Avoid strenuous exercise close to bedtime.
- Avoid naps in the late afternoon/evening.
- Avoid large meals close to bedtime.
In general, do your best to manage stress by identifying and addressing sources of stress in your life that may be interfering with sleep.
If you continue to experience trouble sleeping, or think you might have a sleep disorder, speak with your primary care provider about a referral to PPG – Sleep Medicine.
