You’re lying in bed, body ready for some well-needed rest, but your brain can’t seem to do the same. Instead, it starts to cycle through thoughts of stress, regrets, worries, and just generally overanalyzing everything. Your head is doing uncontrollable mental gymnastics when all you wanted was some peace. Does this seem familiar?
This process is called rumination, which the American Psychiatric Association defines as “repetitive thinking or dwelling on negative feelings and distress and their causes and consequences.” It is a common symptom in many mental health conditions, such as depression, anxiety, and obsessive-compulsive disorder. Psychiatrist Dr. Jacqueline Olds writes for Harvard Health Publishing that those who obsessively ruminate often feel they’ll have a sudden realization that’ll solve their issues, when it’s usually a trap that consumes their thoughts.
Why does bedtime trigger rumination?
After long days full of distractions, when it’s time for us to sleep, our minds have the space to wander. That’s when we start to think about how we could’ve studied more for the exam, how we would’ve done our assignment differently, or how we should’ve responded differently during that argument 2 years ago.
For students who juggle school, work, clubs, relationships and more, a lot is going on in our minds. As Psychologist Aric A. Pather puts it, “rumination is a sleep-blocker because it keeps your mind aroused, especially in bed, when it’s dark and quiet.”
How to stop ruminating
As someone who has dealt with bedtime rumination for years, I’ve researched and tried my own ways to help with the issue. I am not an expert by any means, but here are a few strategies that have helped me lessen thought spirals.
- Write Things Down
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Set aside 10 minutes before bed to write things down, whether that be in your notes app or on paper. To further clear your thoughts, I would like to separate my before-bed writing into three headings: past, present and future.
Past: What are previous situations that have been on your mind?
Present: What happened today? What made you happy? What do you regret?
Future: What do you want to do tomorrow or in the near future? Create a list for your plans tomorrow.
Getting these thoughts helps to reduce urges when it’s time to sleep.
- Listen To Something
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Chances are, you might already be lying in bed reading this article for an urgent solution. Try listening to something. Whether that’s a podcast episode, relaxing music, or a YouTube video, turn it on and leave it at a low volume. The key is to listen, not look. Keep your eyes closed, but let your mind follow the audio.
Small disclaimer: According to Dr. Diedre Barrett, Ph.D, there’s a possibility that the words in what you listen to can influence your dreams (sorry!)
- Distract Yourself By Explaining Something
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This one takes inspiration from the classic counting sheep method, but makes it a bit more engaging. Whether it be in your head or out loud, choose something to explain that you’re knowledgeable about. Maybe it’s how to beat a video game, how to make your favourite food, or your daily commute. Explain it in extreme detail, and before long, you’ll already be asleep.
You won’t be able to stop every form of rumination, and that’s okay. The goal is to make small changes and continue working towards improving your overall health and wellness. If your rumination ever feels severe or uncontrollable, please consider seeking advice from a mental health professional.
After all, we all deserve to fall asleep worry-free!