Even when you follow recommended healthy sleep habits — like cutting out caffeine midday, stowing your devices an hour before bed, and closing out your day with light music or reading — racing thoughts can still disrupt your night's rest.
If you have Sleep routine Not a dream, you're not alone — one in three American adults regularly doesn't get the recommended amount of uninterrupted sleep, according to the U.S. Centers for Disease Control and Prevention (CDC).
Fox News Digital asked a psychologist about common causes and his top tips for achieving a calm, well-rested mind.
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Reasons for racing ideas
Although the causes can vary, there are some common triggers for racing thoughts at night, according to Ramaswamy Viswanathan, MD, president of the American Psychiatric Association, based in Brooklyn, New York.
One in three American adults does not regularly get the recommended amount of uninterrupted sleep, according to the CDC. (Istock)
Stress and anxiety They are the primary culprits.
“Worrying about the next day can also cause this,” the doctor told Fox News Digital. “Mental health conditions such as anxiety disorders and bipolar disorder can also lead to racing thoughts.”
These thoughts tend to be more active at night, when there are no other activities to occupy the mind.
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“At night, when there are fewer distractions, it is easier to ruminate over the day we just had and worries such as work or family problems or financial worries,” said Viswanathan, who is also a professor and interim chair of the Department of Psychiatry and Psychiatry. Behavioral Sciences at Downstate University of Health Sciences in Brooklyn.
Taking or ingesting stimulants such as caffeine Some medications He noted that being close to bedtime can also interfere with relaxation and excessive mental activity.
How do racing thoughts interfere with sleep?
The doctor said that racing thoughts lead to an intense state of excitement, which makes it difficult to relax and go to sleep.
And when you finally fall asleep, an anxious mind can interrupt your sleep as the night progresses.
Experts say that stress and anxiety are the main reasons for racing thoughts at night. (Istock)
“Many people also resume anxiety when they wake up in the middle of the night, and this interferes with returning to sleep,” Viswanathan noted.
Although it is normal to have short periods of waking during the night, most people return to sleep quickly.
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However, those who suffer from stress, anxiety, and worry cannot retreat easily.
“Since there is physiological arousal with racing thoughts, this arousal does not subside easily when one falls asleep, and this can interfere with deep, restorative sleep,” Viswanathan told Fox News Digital.
This can be exacerbated when people start to worry about not being able to sleep, making it more difficult to drift off.
Effects of sleep deprivation
Viswanathan told Fox News Digital that insufficient or poor-quality sleep can have serious negative effects on the mind and body, including decreased brain function and difficulty making decisions, solving problems, and regulating emotions.
“It causes headaches, irritability and fatigue, and reduces attention and functional efficiency,” he said. “It also contributes to traffic accidents, work errors and Poor relationship“.
Fatigue, headaches and irritability are among the common effects of insufficient sleep or poor sleep quality, according to experts. (Istock)
Long term health It can also be hacked.
“Sleep deprivation can suppress immune function, make a person more susceptible to infections, and cause unhealthy eating and weight gain,” Viswanathan warned.
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It can also increase the risk of developing chronic health problems such as: My heart diseaseHe added that high blood pressure, diabetes, and stroke can also shorten lifespan.
Strategies to silence racing thoughts
Taking a proactive approach is the best way to address chronic sleep problems, according to Viswanathan.
“Treat sleep problems early and seek Professional assistance He added: “When there is a need for this, it is important to prevent immediate and long-term consequences.”
Sleep deprivation can increase your risk of chronic health problems such as heart disease, high blood pressure, diabetes, and stroke, and can also shorten your lifespan. (Istock)
Here are some practical steps to help control nighttime thoughts.
1. Create a bedtime routine
Viswanathan advised that sticking to a regular nighttime routine with a consistent bedtime and wake-up time is “extremely important.”
“Sleep deprivation can suppress immune function, make a person more susceptible to infections, and cause unhealthy eating and weight gain.”
2. Be careful not to eat and drink late
The doctor recommended that you refrain from consuming beverages containing caffeine, alcohol, or heavy foods before bedtime.
3. Refrain from using the device near bedtime
Stop using Displays the smartphoneAnd TV and computer screens an hour before bed, Viswanathan suggested.
One doctor recommended abstaining from caffeinated beverages, alcohol, or heavy foods too close to bedtime. (Istock)
“The blue light emitted by these devices interferes with the circadian rhythm,” he said.
Instead, your doctor suggests listening to light music, reading a book, or using relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation.
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4. Try a warm bath
Taking a warm bath about three hours before bedtime may help calm the mind, but Viswanathan cautioned that it shouldn't be too close to bedtime.
5. Create a suitable environment for sleep
For optimal sleep, the bedroom should be quiet, dark, and cool (about 68 degrees Fahrenheit), with comfortable beds, as recommended by your doctor.
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Consider using motion-activated night lights to prevent falls in case you need to wake up in the middle of the night.
6. Set a time to worry
If these techniques alone aren't enough to curb racing thoughts, Viswanathan suggests scheduling “worry time,” setting aside a specific window of time to think about your fears and chart a course for possible solutions.
Writing down your fears and anxieties can help prevent thoughts that interrupt sleep. (Istock)
“This reassures you that you will address your concerns, but prevents them from spreading into your bedtime,” the doctor said.
7. Write down your fears
Consider keeping a notebook next to your bed so you can write down your worries as they occur and tell yourself you will act on them during a designated worry period the next day, Viswanathan offered.
8. Know when to ask for help
If these self-help techniques don't work, it may be wise to seek help from someone else Mental health specialist.
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“This is especially important if you have a mental health disorder,” Viswanathan stressed.
The specialist will perform evaluations to identify any sleep disorders and recommend treatment, which may include cognitive behavioral therapy, psychological therapies, or other medications.
