Do you often lie awake in the evening , brooding? We'll show you how to stop the carousel of thoughts and find peace more quickly.
Table of contents
1. Thought carousel – What is actually happening there?
A successful day ends. You lie in bed , waiting for your long-awaited and well-deserved sleep. But instead of falling asleep after a short while, you lie awake, your thoughts racing .
Breaking the cycle of thoughts is often difficult , especially when it's a negative one that simply won't stop.
In this case, in addition to mental restlessness and tension, negative emotions often accompany the onset. These make it even harder for you to fall asleep. But what actually happens when your thoughts are racing?
Therapist and psychologist Hope Bastine explains that the evening thought process is a brain process in which the information and thoughts of the day are processed [1].
Because you absorb far more information during the day than you can process, your brain often begins to process this information in the evening [1]. This brain process is often the cause of the thought carousel . One thought follows the next uncontrollably, seemingly without a beginning or end.
BRAINEFFECT HACK : To fall asleep faster in the evening , use SLEEP SPRAY with the natural sleep hormone melatonin shortly before bedtime. Because it's quickly absorbed through the mucous membranes in the mouth, SLEEP SPRAY can reduce the time it takes to fall asleep when taken shortly before bedtime.
2. Stop the thought carousel: Keep a diary
A very good way to stop the carousel of thoughts is to keep a diary . It's not necessary to document your entire day in detail, as with the old-school method.
Rather, it's about literally getting your thoughts out of your head and onto paper. You can use keywords, short sentences, questions, or tables, and try to organize your thoughts thematically.
"Journaling can be very therapeutic ," says sleep therapist Kathryn Pinkham [2]. It helps us recognize which thoughts are merely hypothetical , "what ifs," and which are real situations that have already occurred [2].
If your thoughts are just situations your brain is making up, try to let them go . If they're situations that have just happened in your life and are giving you a headache—perfect! Because you can do something about them. So: Don't worry, be happy! Or, to put it simply: Mentally let go of what you can't control.
3. Stop the thought carousel: Learn to meditate
A very good technique for calming the mind and breaking out of the evening carousel of thoughts is to learn to meditate . Meditation is not only intended to promote self-awareness and expand consciousness. It has been proven to reduce stress . It also helps restore a healthy balance to the body and mind [3].
Meditation has the advantage that you can easily do it at home . Find a comfortable place and turn your attention from the outside in. Now begin breathing deeply and repeatedly, evenly.
If you're meditating for the first time, it's helpful to search for guided meditations online or use a meditation app . These will make it easier for you to get started and guide you step by step.
The more often you meditate, the easier it will be for you to switch off your thoughts and relax. If you want to fall asleep faster , it's generally a good idea to develop an evening routine . This will help you wind down in the evening and shift you from a state of tension to relaxation.
BRAINEFFECT HACK : Instead of stressing yourself out with kitchen chores in the evening, grab our vegan Night Mode Performance Shake. Incredibly creamy with tons of protein and fiber.
4. Stop the thought carousel: Take action
If you've already tried the first method for stopping the carousel of thoughts—keeping a journal—take a look at your thoughts. Try to check from a neutral perspective whether there's anything you can do to slow them down.
Anything you can do or resolve in reality or in your everyday life means less brain chaos and thus less brooding thoughts in the evening. If not, try to consciously pay attention to your thoughts.
What thoughts keep coming back and draining your mental energy? What can you do about these thoughts? Do you have a solution in mind for your problem ? Write it down. Create a practical action plan that will help you break out of your thought cycle and eliminate emotional baggage, step by step.
5. Stop the thought carousel: Power yourself up
Are you still struggling to sleep despite your evening routine, meditation, and journaling? Then try some physical activity . Go to the gym and really work out. Go for a run or get your workout equipment out and work up a sweat.
Sport and physical exercise are like balm for your mental chaos and can help you stop the negative thought cycle . Exercise helps you bring your attention from your head to your body.
6. Stop the thought carousel: distract your thoughts
Nobody wants negativity and bad vibes in their life, right? If you're plagued by a negative cycle of thoughts in the evenings, redirecting your thoughts can help.
Instead of worrying, try thinking about something banal and simple. Even better, consciously redirect your negative thoughts into positive ones. Focus on the here and now.
Mentally list what you're grateful for or remind yourself of everything you've accomplished so far. Be proud of yourself! Remember beautiful moments and the little things in everyday life that make you happy. Focus on the positive feelings that arise within you.
7. Conclusion
The mind reel is a process by which your brain processes the day's overload of information . Journaling, meditation, and exercise are wonderful techniques for stopping the mind reel and refocusing on yourself.
If unnecessary thoughts about the past or the future plague you, realize that you can't control these things. Instead, try to let them go.
Whenever you have thoughts related to your current life situation, try to create an action plan. Take action by confronting existing situations and finding solutions.
8. Sources
[1] Fletcher, Can't sleep? How to avoid overthinking at night, netdoctor.co.uk (2019), https://www.netdoctor.co.uk/healthy-living/a28687/overthinking-cant-sleep/
[2] Brown, 8 Sleep Experts on What to Do When You Cant't Turn Off Your Thoughts at Night, thecut.com (2017), https://www.thecut.com/2017/05/8-sleep-experts-on-what-to-do-when-your-mind-is-racing.html
[3] Three methods to relax body and mind, geo.de, https://www.geo.de/magazine/geo-wissen-gesundheit/14945-rtkl-achtsamkeit-drei-methoden-koerper-und-geist-zu-entspannen
