“It’s already three o’clock and I’m still awake? But I have to get up again in two hours…” Surely we all have phrases like this in our heads when the carousel of thoughts doesn’t want to stop.
Not only does this upset us, but it affects the entire following day because we are tired and cannot concentrate.
It should be noted that pondering and mulling over a topic is very normal and does not necessarily have to become a problem.
“Everyone thinks and thinks about something at some point, without coming to any conclusion,” says Professor Dieter Riemann, head of the Department of Clinical Psychology and Psychotherapy at the University Clinic in Freiburg, Germany.
When brooding becomes a problem
According to psychotherapist Markus B. Specht, the important thing is not to take these thoughts to bed with you. A carousel of thoughts can lead to sleep disorders and psychological tension.
According to Riemann, overthinking is getting caught up in recurring thoughts that don’t lead to a goal or a solution. The carousel of thoughts goes round and round. And the thoughts are usually negative: worries, fears, “what ifs.”
Many people start thinking about things at night. According to Riemann, this is because the transition to sleep is taking place at this time. You are not distracted by other things as you are during the day. This is why things that you repressed during the day come to light.
But this does not necessarily have to trigger psychological tension. “A patient once told me that he likes to review the day in his head and that doing so often makes him sleep wonderfully,” says Specht.
Psychological stress occurs when these thoughts repeatedly prevent us from falling asleep. When we suffer the next day from missing hours of sleep, it can limit our daily life.
Uncouple the bed from the musings
But how can we avoid these thoughts when we go to sleep? It may sound simpler than it is. But the best way is naturally not to take this carousel of thoughts to bed with us.
For example, you can take some time before going to sleep to reflect on what is bothering you and what is causing you problems. It can help to write down those thoughts.
Another tip: If you’re in bed and your thoughts start spinning, the best thing to do is get up and do something else. It can help to sit on the couch and continue thinking there. “But you have to break the link between your thoughts and your bed because your bed is only there for sleeping,” says Specht.
A more radical approach is to stay up all night. When you go to bed the next day, your body will be more predisposed, and falling asleep will be easier, says Specht. But this option should be avoided at all costs if you have to drive the next day.
Finding the right way to fall asleep
Various techniques can help you sleep. “You have to try to see if there is a technique or method that relaxes you and stops all this thinking for a while,” Specht explains.
Some people find reading or listening to audiobooks relaxing. This can work well against rumination because you get distracted and can’t focus on your thoughts.
According to Riemann, stress is not a reason to stress, as it only makes the situation worse. If you keep checking your watch at night, you put pressure on yourself to get to sleep as soon as possible.
It is also important to understand that it is not a big deal if you sleep a little less one day. “Try to face the situation with positive thoughts: ‘No, not everyone needs eight hours of sleep, and maybe I didn’t sleep that well yesterday either, but I still did well,’” advises Riemann.
Take distance from the screens
Specht also advises against watching television or other screens before or during sleep. There is too much stimulation before bed. While they may help you fall asleep, your sleep will be less relaxing because what has happened is processed during sleep.
You also have to distance yourself from the need to be constantly online. During the day, you are already busy enough answering messages or talking on the phone. At night, it is better to be able to disconnect.
“If I have my cell phone on my bedside table and it vibrates every time I get a notification, that prevents me from falling asleep,” Riemann says.
When to seek help
According to Riemann, it is important to always bear in mind that depression may be behind the ruminations and should be treated as soon as possible. Anyone who has such suspicions should discuss them with their doctor as soon as possible.
Insomnia is officially defined as a condition in which sleep problems persist for three months, occur at least three times a week, and are disturbed during the day. But this does not mean that medical help cannot be sought earlier, says Riemann.