Quiet Down At Night
- Do you suffer from an overactive mind at nighttime?
- What helps you to quiet racing thoughts so you can get a peaceful sleep?
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I see a lot of answers of "meditation"......Maybe I don't know how to truly "meditate" because when I try to sit quietly, alone, and clear my head, that is when the most invasive, negative thoughts flood my brain.....I've tried thinking good, positive thoughts....all that....but those ruminating, negative, thoughts continue to persist and take over.....during the day, when I'm up and busy, I don't think like I do at night when I'm trying to sleep or losing sleep over my thoughts.....Maybe I need to find someone to teach me or train me to "meditate" properly....
@CyclingThroughLife hiyas! You are soo right! That is why the 'monk level' meditation on a high cliff top isn't feasible for most of us. For instance we may have bills and money worries, job difficulties, family & friend problems, so many stimulations to overcome. The meditation most talk about is more a 'concentration'. A chosen focus.
Maybe one of these will help.
1. A ticking clock, so the sound is not completely surrounding you.
2. Writing notes in a journal, not long paragraphs like a diary but closing down thoughts in a short few words.
3. Fragrance. Using perfume, aftershave, essential oils. Something nice smelling, then focus on slowly drawing in long breaths, enjoying the smell, then slowly letting that breath go and drawing in another full again. The slow deep breathing helps to calm us.
4. Think about somewhere nice, that you feel safe, or want to go. Then 'see' the steps in your mind. How do you get there? Then travel in your mind, slowly, each step, each part of the journey.
There will be something special to you, that will be exactly what you feel is right. It is just finding it. And. It does not need to be a meditation at all.
@soulsings I always have to listen to something when I sleep, for some reason the silence makes me feel uneasy. depends though sometimes my mind wont shut off and I just hear my thoughts replaying in my mind
@soulsings I do sometimes. I learnt to work throughout my day so that I'm tired enough to fall asleep easily and I also try to make my bed room as cosy and comfy as possible by dim lights, silence and comforters
I used to struggle a lot with this, And I have a few things that work for me that I can share, Now that I'm sleeping really well
I have a bedtime ritual that I do every night and I start an hour before I actually go to bed:
I make sure all the Lights are turned down low or I have candles lit and I put on soothing music. I actually sleep with "music" that is a 432 hertz tone. You can find 8 to 9 hour recordings of this on YouTube to play continuously All Night.
I do my self care with this atmosphere of calm And low light. Part of self-care includes stretching! Its so important as we age! I also diffuse essential oils like lavender that are relaxing while doing all this. I am basically preparing myself for sleep by giving myself a quiet, calm environment.
I also splurge on my bedding! I have the best flannel sheets in the winter and the smoothest bamboo sheets in the summer. I also invest in high quality pillows with neck support and a good supportive mattress because of scoliosis. There are online quizzes you can do to find out what type of mattress suits your Needs best.
I feel like looking forward to going to bed and being excited about my bed and my bedroom and how beautiful and comfortable it is really helps me.
As far as the mind racing and not being able to stop thinking though, I have a few different tips that have helped... If I can't stop thinking I journal. but if it's too late and I'm too tired Physically write in my journal, I will do voice recordings of everything i am worrying about, everything I'm thinking, everything I don't want to forget to do... that way I get it out of me and I can look at it or listen to it in the morning. Worrying about things I want to remember would keep me awake, so these activities give me peace of mind. This helps me immensely! it's like a release. I can let go of all these things and know I won't forget because it's now recorded in some way.
And finally I will either listen to affirmations or I've gotten to the point where I create my own and I just say them over and over to myself as I fall asleep. If i start ruminating again, i catch myself and start more affirmations.
Some of my favorites:
I am safe * I am well * I am supported by the universe * I have all that I need to succeed * Everything is always working out for me * I sleep well* I am grateful for This bed * Help comes to me in surprising ways *
I hope this helps someone! Thanks for the opportunity to share @soulsings
I forgot to add that 1 really important thing I have learned recently is to find out your natural sleep cycle, Which is how many hours of sleep is the optimal for your body type. You can research online how to do that, But basically you time your sleep from when you fall asleep to when you naturally wake up and feel refreshed. for me it turned out to be exactly 7 and a half hours. If I sleep more than that I feel groggy all day and then I can't fall asleep well at night.
@1BraveBunny very interesting!
I have something like restless body syndrome. I lay down and I’m getting comfortable and then not long after I feel like I must change position.
I’ve found some (but very few) meditation recordings that sometimes work for me. What’s weird is I can’t meditate myself to sleep (yet anyway).
I guess a lot depends on my diet, the day I’m having or the day to come. My sleep hygiene also sucks though. 😔
@PineTreeTree I read that dehydration can give symptoms of neuropathy so I try to drink during the day and not to close to bedtime otherwise I am up during the night
@soulsings do something that is comforting to me