If you have a mind that goes on overdrive at night, how do you switch off for sleep?

[hmmmmfix]

Through the day everything seems fine (ish) then at night my mind goes into overdrive, milling over things, mistakes, things that could go wrong, conversations, work, you name it, it will pop into my head at bedtime and disrupt sleep.

Am I alone in this hyper over thinking bedtime mode? What do you do to switch off and have a peaceful sleep?

I plan dinner party menus in my head to get myself to sleep 😂. I also have wireless earbuds on my bedside table and turn on a podcast. I'm a side sleeper so I just use whichever one is my free ear. Just make sure you've listened to the podcast when you're awake so you know to avoid if it has a loud intro or loud ads.

This thread is very timely as things are coming to a head with DD15 and we need some options. She does listen to podcasts and meditations and has weighted blanket However last night on top of her usual worries keeping her up, she had what I think is her first full on anxiety attack with her pulse racing and feeling like she couldn’t get air into her lungs Normally when she can’t manage her own thoughts she comes to me and we chat and she is ok but last night took far longer than normal to settle . She is very open to making a plan to manage her worries so I am making a list from here to show her later. She doesn’t do enough exercise so I need to help her sort that out.

I go to this puzzle website and do the logic puzzles if I’m anxious or wake up on the verge of a panic attack. If I just can’t get to sleep I’ll write a short story, do puzzles/games on my iPad or get up and potter about the house. I usually reorganise a few drawers or something.

Focus on my breathing and on every exhale sink into the bed abit more.

This is me!! I have to have something to listen to, for me I prefer talk radio stations as opposed to books purely because I get too interested in the books. I find talk radio (LBC) a good one as I concentrate and listen but don't get carried away and stay awake trying to listen..... Normally!

Really helpful ideas. I also have a racing mind at night .

Ive thought about listening to something , but find earbuds uncomfortable to wear when trying to sleep. What do others do ? Would love to have something plating but my partner would be disturbed as he sleeps well but playing something would keep him awake.

White noise machine next to the bed.
Melatonin.
ASMR - there are 10000s on YouTube. I like the hair and makeup ones.
Calm app.
Audible

Honestly this thread could not have come at a better time! Last night I was particularly wound up and pissed off by work, which for me had finished at 11pm (not that I work shifts or anything, no, had started at 9am...) and my brain was racing. Tried the cognitive shuffling technique and found it really helped last night.

@Cathpot you and your DD may find this book helpful. It has a lot of practical advice on how to calm the anxious mind.

www.amazon.co.uk/Challenging-Anxious-Brain-practical-overcoming/dp/B08QFCR9H8/ref=asc_df_B08QFCR9H8/?tag=googshopuk-21&linkCode=df0&hvadid=500798696358&hvpos=&hvnetw=g&hvrand=17387490134974030416&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1007423&hvtargid=pla-1230124119002&psc=1&th=1&psc=1

For me personally the biggest single thing that’s made a difference is exercise, but it has to be in the morning. Exercise later in the day has more of an energising effect on me, which is the last thing I need!

Also some supplements help, magnesium and vitamin B in particular, but whether you need those depends on what your diet is like at the moment and whether you’re likely to be low on any of those.

I listen to the 'Sleep with me' podcast and set a timer for 30m, it's rare I don't fall asleep before then which is a miracle after having trouble sleeping since forever. The podcast is deliberately boring but just enough to take my mind off the three million things that are always in my head when I try to sleep!

I'm ok if DH is with me, but if he's away I tend to watch the same few comedies on Netflix on my phone. Volume has to be just right so it's distracting but doesn't keep me awake and something I've seen a million times so I don't need to pay attention.

This is me.

I have a few 'safe' things I think about that I find immersive but not overly stressful or worrying and I lie and think about them consciously, kind of like watching a comforting film that you've seen 10 times before, just in my head iyswim. It usually works and I drift off.

My most recent 'safe' thing to think about is puppy training and socialisation methods (we're getting our new puppy in 2 weeks). I think about all the places we need to visit with her, the things we still need to buy, what a rough day schedule may look like, what walks we can go on and rough length etc etc.

I have a note book at the side of bed bed. I put all the things I'm worried about, all the things I need to remember... and then I can fall asleep

Thanks @CrimsonAlligator Ive just ordered the book . She is quite chipper this morning and I sent her the link to the puzzle website which she likes the look of and have made her a list of ideas from here to put next to her bed. She does crochet so she is going to try planning a project and possibly even do some crochet. Last night she was really tired but couldn’t sleep through her racing heart etc. I’ve said to think of her body like a horse that has taken fright and galloped off and that she just needs to let it come back to a walk on it’s own and in the meantime distract her brain with the ideas. I’ve not broached exercise yet as she isn’t a fan but I think it will really help.

Are people using headphones ?

One bluetooth earbud in the uppermost ear. Means the good ear is muffled in the pillow and the crappy one with Tinnitus has something to try and cover the incessant hisssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss which really doesn't help matters much.

I count to 300. I've only got to 300 a few times! Although if I forget what number I got to then I start again.

I list things in alphabetical order, food, girls names, boys names. I rarely get through to end of more then two lists.

I have a chill out playlist of calming songs. I drop 10mg melatonin and concentrate on the melody of the song only. My mind will pull away to all my stress and I'll pull it back to the calm.

DP advises visualising boxes and the action of putting each thought trail into those boxes, almost putting them to sleep for the night. He also drops 10mg 😂

Thanks @sandyposy just downloaded the app!

I have found my people! I go to sleep ok listening to audio books but tend to wake up after a few hours with racing thoughts I just can't calm. I normally end up getting up for a few hours and watching something distracting on TV. Am definitely going to try cognitive shuffling now though, had not heard of that before.

I’m exactly the same!!
I have a few comfort shows, and I put them on my iPad to fall asleep too.
My favourites are Friends, The Big Bang Theory, American Dad and Family Guy. I think these work because I’ve watched them so much I can close my eyes and my brain fills in the picture which helps my brain to switch off.
I do sleep alone though, so I’m not concerned about keeping other people awake

I learnt how to meditate, it’s taught me how to turn off the constant internal chatter.
It’s actually been quite life changing in that respect!

I am with pp , I listen to spoken word .
I hope gor BBC sounds old comedy's like dad's army , old Harry's game , or dramas like juile endfeild , sherlock Holmes, and anything by Dick Frances

I have sleep headphones which are like a headband so very comfy and I can have what ever I am listing to very quiet.

These headphbes/eye mask are brilliant. They ate so soft it doesn't matter if you fall asleep with them on. The sound is great but inaudible by anyone nearby. I use mine every night to listen to the Calm all stories and meditations. Bluetooth Sleep Mask Headphones, LC-dolida Breathable 3D Contoured Eye Mask Relaxation Gift Gadgets for Men Women,100% Blackout Sleep Headphone Night Mask with Travel Bag for Traveling Napping Rest amzn.eu/d/5J2SwKk