Do you find yourself dwelling on the same worries, memories or regrets when you’re trying to drift off to sleep? Here’s how to break out of the rumination cycle.
, a counsellor specialising in anxiety. “Our brains have evolved to be big, beautiful problem-solving machines. The difficulty is that often we are trying to problem solve or make sense of situations that don’t have a simple solution or that are unchangeable, resulting in us looping round and round in our heads.”“If you’ve ever tried not to think about something, you know how impossible that task is,” Karlstedt adds. “To know what not to think about, our brain has to think about it.
Once we’ve started grappling with those unpleasant thoughts, our body starts to react – often in a way that couldn’t be less favourable for sleep. “Because rumination is a form of anxiety, when we begin to engage with it, our body begins to undergo the physiological changes associated with a fight or flight response,” Karlstedt says. Think adrenaline rushes and an increase in blood pressure and heart rate.
Breaking out of the cycle of rumination can be tough, but it’s a good idea to start tackling this night-time issue earlier in the day. As well as setting up a “good wind-down routine” with limited screen time, Vyas-Lee recommends setting aside “specific time to worry” by setting a timer for 20 minutes. Use that short period to really double down on all the fears that tend to commonly crop up in your late-night worry spirals, with no distractions.
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