Racing Thoughts and Sleep
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Panic attacks and racing thoughts can often increase due to lack of sleep. We, at times do okay during the day, but it’s the nights that consume us. We lie awake at night, worry about people and things which we have no control over, and fret. Even if we had control, what could we do at 2:00 in the morning to fix it? That’s right, nothing. To make matters worse, we wake up the next day feeling groggy, tired and miserable. We are easily irritated at the slightest things. That irritation gives way to racing thoughts of this happening again which interrupts sleep. Then we have panic attacks.
But, what if it doesn’t have to be this way? What if there was a way to manage things where we could get one good night’s sleep out of the week? Would that be better? Maybe two or three nights of good sleep. Would that improve things? One solution is good sleep hygiene.
Good sleep hygiene is what you do to prepare for sleep. It’s also what you don’t do that will help you get a good night’s rest. These tips help reduce racing thoughts and your sleep will improve.
Avoid These Before Going to Sleep.
- Alcohol – Alcohol is a depressant. You may initially sleep (or pass out), but you will awaken several times and not feel rested in the morning.
- Nicotine – Having a smoke before bed may sound good but nicotine is a stimulant. Avoid smoking before sleeping.
- Caffeine – Also a stimulant, it must be avoided four to six hours before going to sleep. Caffeine is in coffee, soda, chocolate, tea and many medications.
- Eating heavy meals late at night – Important factors here; HEAVY meals, LATE at night.
- Naps during the day – This disrupts your circadian rhythm. Try to stay awake throughout the day. If you must nap, try to keep it about 25 minutes.
More Tips…
- Drinking fluids late – Drinking fluids after around 8:00 disrupts sleep due to urination.
- Watching television – The bedroom is for sleeping and sex. If you can, remove the TV from your room. The sounds and light from the TV stimulate areas of your brain which prevents a good night’s sleep. You may say that you sleep with the TV on and are fine. What really happens is your body is so tired that you “pass out”. You do not get restful sleep. Your mind continues to process sounds, motion and light while you sleep. Shut it off.
- Electronic devices – This includes listening to music, playing games, reading using cell phones or tablets. Just like the TV, electronic devices emit light, sound and motion which stimulates your brain.
- Ensure that you don’t have sleep apnea – Sleep apnea can be dangerous, even deadly if not addressed. Indicators of sleep apnea are obesity, daytime sleepiness or fatigue, neck larger than 17 ½ inches, loud snoring, silent pauses in breathing, and high blood pressure.
Things To Get a Better Night’s Sleep:
- Take a shower or bath – Taking a warm shower/bath, then stepping into a cooler bedroom will decrease your body’s temperature indicating your ready to go to sleep. Your breathing and heart rate will slow down.
- Put clean sheets on your bed – This just sounds cozy, but there is literature out there that suggests that clean sheets and bedding improves sleep quality. Ensure you make your bed every morning so you can climb into a cozy bed.
- Clean PJ’s too while you’re at it – Believe it or not, there is literature out there regarding this topic. They all say clean jammies improves your quality of sleep.
- Read a book – Reading a book is excellent for sleep hygiene. Reading before sleeping helps the body shut down. It helps reduce stress and according to The National Sleep Foundation it is recommended as part of sleep hygiene.
More Sleep Time Tips…
- Use lavender – Lavender comes in many forms to use; candles, oils, a tea which you drink and fresh cut in a sachet placed under your pillow. Research shows that lavender reduces blood pressure, heart rate and respiratory rate. Those who used lavender were more relaxed. The research indicates that lavender may be able to alter brain waves and reduce stress.
- Drink chamomile tea – We mentioned lavender as a tea. Here are a few more herbs that you can drink as a tea; Chamomile, valerian root, magnolia bark, lemon balm and passion flower.
- Take melatonin – Melatonin is a naturally occurring hormone produced in the pineal gland in your brain. It is released during the darkness of the evening and night. You can purchase melatonin in pill form over-the-counter without a prescription. Melatonin is not a sleeping aid as it is naturally produced. In pill form it is a supplement to what your brain produces.
Another Way
Even armed with all this information there are some that will still have racing thoughts and difficulty sleeping. There is a negative correlation between racing thoughts and sleep: the more racing thoughts the poorer the sleep. We experience dire times of worry, stress, racing thoughts, anxiety and panic attacks. During these times we focus on our inability to change the outcomes of events. We feel worthless, useless, disgusted with ourselves, ashamed and many more negative thoughts. But…what if we placed our concerns in the hands of another person. One in whom we feel confident will accomplish the tasks and change the ending for us. Someone beyond us. A person who is not limited or bound like we are. Someone who has the knowledge, skill, power, and is WILLING to help.
That’s right, call on God. In Psalm 91:5 it states, “5 Thou shalt not be afraid for the terror by night; nor for the arrow that flieth by day;” (KJV). Did you get that? No terrors by night. Whatever your fear, worry, concern or stress, we can rest assured that God will not allow us to be afraid during the night. We must trust God that He will do what He says He will do.
You may say, “But why would God do this for me?” Why? Because He loves you. He wants you to feel safe and secure. He is the best father and knows what you need. In Matthew 7:11 it reads, “1 If ye then, being evil, know how to give good gifts unto your children, how much more shall your Father which is in heaven give good things to them that ask him?” Trust Him. Trust that He will reduce your racing thoughts and sleep will find you.
If you want professional help from a licensed therapist with a Christian perspective for your racing thoughts, panic attacks and anxiety go to our website Christian Therapy Online.com and click on the orange button “Schedule Your Session Now”. Step Into a New You