Quiet the Mind at Bedtime
Alec has been working hard to improve his sleeping habits. He has set a regular bedtime and follows a nightly routine of relaxing activities that prepare him for sleep.
He lies down in a quiet, cool, and dark room, closes his eyes, and drifts off. Suddenly his eyes snap open. He remembers he is giving a presentation tomorrow morning. Breathing deeply, he reassures himself that his notes are on his desk, and he is fully prepared. Heavy eyelids settle closed again. A few minutes later, a thought occurs to him. He forgot to book his train ticket for the weekend, and it’s his sister's birthday next week, and he hasn’t sent a card yet.
Turning over, he tries to get comfortable, but he thinks about his retirement savings and wonders if he’ll ever land his dream job. He’s now wide awake and full of worries.
It’s normal for random thoughts to pop into your head just as you're trying to sleep. In fact, researchers have found that we have over 6,000 thoughts a day! (Tseng, J and Poppenk, J, 2020).
During the day your brain is bombarded with information. Once the world is quiet and you're left alone with your thoughts, worries can cycle through your mind on a loop.
Scientists found that out of the thousands of negative thoughts and worries we have every day, 85% of them will never happen (Borkovec, T and Hazlett-Stevens, H, 1999). So, stop wasting your time worrying and instead learn how to stop your brain from going into overdrive when it’s time to unwind.
This Week’s Plan
Your Goal
This week you're going to interrupt that pattern of behavior with a new habit.
For the next three days, right before bed, meditate. Even if you’re not experiencing a racing mind. Just sit or lie quietly and focus on your breathing. If thoughts pop up, acknowledge them, then go back to concentrating on breathing in and out slowly. If you experience a worry or a negative thought, tell yourself, “It’s just a thought,” and let it go.
You are creating a set of mind tools you can use to better manage your relaxation and sleep.
“Sleep is the best meditation,” — Dalai Lama.
Your one-time action
Center yourself in this moment. Anxiety and worry force you to prophesize about a future that hasn't happened yet and which you may have little control over. Instead, practice a quick mindfulness activity to focus your attention on the present.
As you lay down in bed, feel your breath coming in through your nose and out through your mouth. Pay attention to the sensations of breathing. Lay one hand on your stomach or chest and feel it lightly rise and fall with each breath. Notice how the bed sheets or blankets feel against your skin, or the way the breeze passes over you. Become totally aware of your surroundings and centered in this singular moment.
What We Are Doing
During the course of this Journey, you have taken many practical steps to improve the quality, duration and depth of your sleep. Congratulate yourself on your efforts!
You have implemented so many sleep-friendly measures, like:
- Creating a cool, dark, quiet space that supports good sleep hygiene
- Developing a bedtime routine that prepares you for sleep
- Learning the importance of disconnecting and unplugging for total relaxation
- Building more balanced days, so that sleep is a reward not a punishment
- Committing to moving your body so that you are tired by bedtime
Fabulous Traveler, continue to prioritize deep and restorative sleep and you’ll find that your waking hours are richer and more vibrant than ever.
In sleep, your body and mind rejuvenate, insurmountable problems crumble into mere inconveniences, and you are gifted with a brand-new day where anything is possible. So, sleep deeply and when you wake, you’ll be ready to take on the world!