Finding Sleep: Combating Rumination Part 1
Ivy Griffin
Most of us have experienced that frustrating moment when no matter how hard we try to fall asleep we can’t seem to quiet the chatter in our minds, and it feels like all our stresses and fears hit us like a freight train. That chatter is often rumination, and it tends to hit us right when we are trying to fall asleep because we are finally still, and usually distraction free. Rumination is when we dwell on negative feelings and distress in a repetitive manner, which in turn heightens or exacerbates anxious and/or depressive feelings. For anyone familiar with anxiety and depression, rumination can quickly become a core component of the experience.
There are many ways to combat sleep-disturbing rumination, and in this series I will share a few different tips in each segment. Here are a few helpful methods to combat rumination to get you started. Keep in mind that not every tool is successful for every person or situation – experiment with the tools below and find out which ones resonate with you.
Find an engaging distraction
This is where the old adage of counting sheep comes into play. The idea is to give your mind a task to occupy and distract it until your mind becomes tired and drifts off to sleep. Some people choose to read before bed as a distraction, others create a detailed inner world where they imagine and create, and more still will recite something boring and rote that they know well-it could be a recipe, that speech you gave in 10th grade, or the lyrics to your favorite song. Or maybe you take your inspiration from Phoebe Buffay and choose to count the colors in your room.
Engage in a physical activity
When we ruminate we get stuck in our head and in our circling negative thoughts. Doing something physical can help reduce rumination because it forces you to be more present, mindful and in your body. Physical activities right before you try to sleep might include low intensity hobbies like drawing, reading or engaging in low intensity exercise (bedtime yoga, stretching, tai chi). Engaging in regular exercise (30-45 minutes) can also help improve one's ability to fall and stay asleep overall. If you prefer more vigorous physical activity, plan to do so earlier in the day.
Make a plan
Most feelings just want to be heard and acknowledged and anxiety is no different. So an easy way to help quell the rumination is to help the anxiety feel heard. One way to do this is to grab a sticky note or open a note app on your phone and write down a short plan (no more than 3 steps) on what actions you plan to take to address the issue keeping you up. This lets the anxiety know that you are taking its concerns seriously and allows the internal sirens to turn off.
Pre-sleep rumination is a thought process that has plagued most human beings at least once, but with a little time and effort we can combat the anxious thought process and improve our odds of getting better quality sleep. These are just a few of the many methods to combat pre-sleep rumination. Look for more tips here in the coming weeks, or consult your therapist for more ideas that might aid you on your quest for better sleep.
With warm regards,
Megan Bell, LMFT # 114303
Thrive Therapy & Counseling
2131 Capitol Ave, Suite 306
Sacramento, CA, 95816