7 TIME-TESTED WAYS TO CALM A RACING MIND AT BEDTIME
Repeat a positive word or phrase over and over again. Can be used with a rosary or mala, if that helps.
Keep a worry journal at your bed’s side to capture all that is bothering you on the page. Alternately, write about good things that happened to you or that you are grateful for.
Take in a deep breath, counting to 4 as you go. Hold it for 4 counts. Slowly release it for 4 counts. Repeat until you are asleep. Change your count to any number that works best.
It is hard to take up extra energy to process worrying thoughts if your body is already slipping into stages of relaxation.
People with ringing ears swear by this. Give your brain something pleasant and relaxing to connect with; focus on the sound until you fall asleep. Soft topic podcasts work, too.
It’s difficult to have racing thoughts if your mind is wrapped up in reading and comprehension. Choose lighthearted content; use blue-light filters or soft yellow light.
Direct racing thoughts by asking yourself a focus question, such as “What would my dream bedroom look like?”, “What names would I give my friends’ kids?”, or “How many breeds of dogs can I name?”