Noisy brain at night? Here is what to do with those thoughts.
Do you lie awake at night, your mind racing with endless thoughts? You’re most definitely not alone. Many people struggle with a noisy brain when trying to sleep.
In this comprehensive guide, we’ll explore why this happens and, more importantly, what you can do about it. We’ll delve into the science behind nighttime thoughts, introduce you to powerful cognitive techniques, and provide practical strategies to help you achieve more peaceful nights.
The Science of Nighttime Thoughts
Why Our Brains Get Noisy at Night
As the day winds down and we prepare for sleep, our brains often kick into high gear. This phenomenon has several explanations:
- Reduced External Stimuli: Our internal thoughts become more noticeable with fewer distractions.
- Cortisol Levels: Our stress hormone typically decreases in the evening, but for some, it can spike, leading to increased mental activity.
- Default Mode Network: This brain network, associated with mind-wandering, becomes more active when not focusing on specific tasks.
The Paradox of Thought Suppression
More often than not, the more effort we put into trying to stop thinking about something or escape an uncomfortable feeling, the longer it tends to linger. This counterintuitive effect is known as the “white bear problem,” named after a study in which participants were asked not to think about a white bear and found it nearly impossible.
When we excessively engage with our thoughts, especially at night, they can become amplified and be treated as facts and truths rather than just thoughts. This can increase our stress, making it harder to let go and allow our body to fall asleep. Engaging with thoughts in this way regularly can become a habit of our mind.
Introducing Cognitive Diffusion
To combat this cycle of escalating thoughts, we turn to a powerful technique called cognitive diffusion. This concept, drawn from Acceptance and Commitment Therapy (ACT), offers a different approach to managing our thoughts.
What is Cognitive Diffusion?
Cognitive diffusion is about looking at thoughts and seeing them as they are – simply mental events – rather than getting caught up in them. It’s a way of cultivating a relationship with thoughts that is less adversarial and threatening, which can reduce their emotional impact on us.
By gaining some distance from our thoughts, it becomes easier to choose how we want to take action or no action at all. This strategy aims to help people:
- Accept experiences as they are
- Create flexibility in their thinking
- Make choices based on values that are important to them
The first step is creating acceptance, which is not the same as giving up or resigning to suffering. Instead, it’s about acknowledging our thoughts without getting entangled in them.
8 Practical Techniques to Quiet Your Mind
Now that we understand the theory, let’s dive into practical techniques you can use to manage those noisy nighttime thoughts. Try each of these for 30 seconds to a minute and see which ones resonate with you:
1. Name It
One simple yet effective way to create distance from your thoughts is to label the experience that is coming up for you. For example:
- “This is pain”
- “This is frustration”
- “This is excitement”
By naming the thought or feeling, you acknowledge its presence without necessarily buying into its story.
2. Thanks, Brain
Remember that thoughts are functions of our minds and not our enemies. The next time an unhelpful thought pops into your mind, try saying:
- “Thanks, Brain, for that thought, but I’m not going to work on that right now.”
- “Thank you for sharing. I’m not going to debate it right now.”
- “Thanks, Brain, for that thought and for watching out for me.”
This technique helps you acknowledge the thought while gently declining to engage with it further.
3. Insert a Reminder
When you find yourself ruminating on thoughts like “I’m not going to sleep tonight” or “How am I going to function tomorrow?”, remind yourself that they are simply thoughts and not truths. You can do this by saying:
- “I’m having the thought that I won’t sleep tonight”
- “I notice I’m thinking about how I’ll function tomorrow”
This small change in phrasing can help create a bit of distance between you and the thought.
4. Leaves on a Stream
This visualization exercise can be particularly helpful when your mind is noisy with different thoughts and worries:
- Gently close your eyes
- Imagine yourself sitting beside a gently flowing stream
- Picture leaves floating down the stream
- For each thought that enters your mind, place it on a leaf and watch it float away
This technique helps you observe your thoughts without getting caught up in them.
5. Annoying Ads
In our digital age, we’re all familiar with annoying pop-up ads. Try imagining your persistent thoughts as these ads:
- Visualize each thought as a pop-up ad on a website
- Imagine yourself clicking the ‘close’ button or scrolling past it
- If the thought returns, simply repeat the process
This playful approach can help reduce the power these thoughts have over you.
6. Sing it Out!
You don’t need to be a professional singer for this technique to be effective:
- Take the thought that’s bothering you
- Put it to a tune (like “Happy Birthday” or your favourite song)
- Sing it out loud in a funny or operatic voice
By saying it aloud in an exaggerated way, the thought often loses its impact, and at minimum, you’ll get a chuckle from yourself or someone within earshot.
7. Word Play
This technique involves making the thought more tangible:
- Write down the thought that’s bothering you
- Play with its visual presentation:
- Increase the font size
- Make it bold
- Change the colour
- Add different formatting
By manipulating the thought visually, you can often reduce its emotional intensity.
8. Along for the Ride
This metaphor can help you maintain perspective:
- Imagine yourself as a bus driver with a clear destination in mind
- Your thoughts are passengers on the bus – some may be loud and irritating
- Rather than getting caught up in their behaviour, stay focused on the road and continue towards your destination
This reminds you that you can acknowledge your thoughts without letting them take control of your actions.
Implementing These Techniques in Your Nightly Routine
Now that you have these tools at your disposal, how can you incorporate them into your nightly routine? Here are some suggestions:
- Set aside worry time: Designate 15-20 minutes earlier in the evening to write down your worries and concerns. This can help prevent them from surfacing when you’re trying to sleep.
- Practice regularly: Don’t wait until you’re lying awake at night to try these techniques. Practice during the day when you’re less stressed, so they become more natural to use when you need them.
- Create a pre-sleep ritual: Incorporate one or two of these techniques into a calming pre-sleep routine. This could include gentle stretching, reading a book, or listening to soothing music.
- Be patient with yourself: Learning to manage your thoughts is a skill that takes time to develop. Be kind to yourself as you practice.
- Combined with good sleep hygiene: These cognitive techniques work best when combined with good sleep habits, such as maintaining a consistent sleep schedule and creating a comfortable sleep environment.
The Key to Better Sleep
By practicing these exercises regularly, you can:
- Observe thoughts without getting entangled in them
- Reduce the power of unhelpful thinking about sleep
- Choose how to respond to your thoughts
Remember, the goal isn’t to stop thoughts entirely – that’s impossible. Instead, the aim is to change your relationship with your thoughts, viewing them as mental events rather than facts you must engage with or act upon.
Cognitive diffusion is just one tool in the toolkit for managing insomnia and sleep difficulties.
If you continue to struggle with sleep, it may be helpful to consult with a healthcare professional or a therapist specializing in sleep issues. We can provide personalized strategies and, if necessary, explore other treatment options.
Trouble sleeping? Contact me today to schedule your free virtual consultation and begin your journey to good nights and better days.
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