One of the most common difficulties with getting to sleep is that people
just can't turn their minds off.
You might be tired and sluggish all day but you lay down in bed and all of a sudden your
mind just starts going and won't stop. If you find yourself worrying at night when
you would rather be sleeping consider using one of the following strategies.
First, distract yourself with interesting and engaging imagery. Involve as many of your physical
senses as possible: sight, sound, smell, etc. The more creative and unusual the imagery the better.
These kinds of images can then transfer into dream content so keep it pleasant and positive.
Second, let the worrisome thoughts and images come and go. Don't try to push them out of your
head. Trying not to think about something never works for long. Not only will you start to think
about these things again, now your arousal will be higher, too. Instead, let the negative thoughts
play out all the way through. For example, if you think about doing a bad job at a presentation,
think about what you'll be doing an hour after it's over. Keep going until the stressful part
is over and you're back into your normal life. Don't just replay the worst parts over and
over. You can also use mindfulness techniques to focus your attention on something in the present.
Worry is about the future so instead gently direct your attention to something pleasant in the room.
You can always focus on your breathing but it may also be helpful to focus on a physical sensation,
like how warm and soft your blankets feel or a pleasant night sound or a nice smell, if you
have candles or flowers in your room. Anything that helps you focus your attention on something
that's happening right now rather than something that might happen in the future can be helpful.
Finally, there are a number of techniques you can use that might help you feel pleasant emotion with
low arousal. For example, rather than thinking about what might go wrong try to focus your
attention on something that you're looking forward to with joy and optimism. You could also think of
something that happened during the last day or two that you were grateful for. It doesn't have to be
a big thing, or you could think of someone in your life who's had a positive impact on
you. Maybe a teacher, a coach, friend, or mentor. Think about what that person meant to you and how
they've changed your life. Feeling fortunate or grateful for that person can reduce worry and help
you sleep. You can even think about nice things that you have done or that you could do for people
close to you. Try to remember how they responded and how you felt when you were kind to them.