3 expert tips to silence your ruminations before falling asleep

Sleep is a fundamental issue for our physical and mental well-being. However, many people around the world suffer from sleep disorders, which can have significant consequences on their quality of life. These disorders, whether temporary or chronic, deserve special attention.

Stress, anxiety and depression are common causes of difficulty falling asleep, but consumption of caffeine, alcohol or other stimulating substances, as well as excessive use of screens before bed, can also be detrimental. when falling asleep. Inserm also reveals that 15 to 20% of the French adult population are affected by sleep disorders, including 9% in severe forms! When we are about to fall asleep, we are quickly overcome by the waltz of our thoughts, determined to put a stop to any appearance of the sandman. Professionals call this ruminative thoughts. How to recognize them and get rid of them?

What are ruminative thoughts?

Ruminative thoughts, often described as a repetitive and uncontrolled mental process, are a common psychological phenomenon among people who have regular difficulty falling asleep. These thoughts typically focus on past negative experiences or future concerns. Unlike constructive thinking, which can lead to solutions or positive perspectives, rumination tends to be static and unproductive, exacerbating stress and anxiety.

Ruminative thoughts are often distinguished by their self-critical nature, hindering sleep through a negative vicious cycle. They mainly concern anxious people who, alone in silence, are no longer able to stifle their concerns. So, how can you silence these annoying thoughts and fall asleep more peacefully?

Release your emotions before falling asleep

In an article published by Femme Actuelle, the psychologist Maria Hejnar offers keys to getting out of it. This expert particularly recommends letting go before going to bed: “It is necessary to free your mind, bring emotions out of their cage.” Accepting your negative emotions and thoughts to free yourself from them allows you to reduce your stress and allow you to fall asleep calmly.

For the psychologist, it is therefore possible to free ourselves from these ruminative thoughts by establishing a new ritual in the evening, which will allow us to free ourselves from these thoughts in advance and fall asleep peacefully: “Verbalizing and describing the emotions, sensations and feelings experienced is a good start to learning to listen to yourself. This is the first step in learning to regulate negative thoughts more effectively.”she explains. It is possible to release these thoughts through a discussion with your partner or a friend, or by keeping a diary, writing allows you to verbalize and lighten your mind.

Breathing to return to calm

Caroline Rome, attached to the Sleep Center at the Hôtel-Dieu in Paris, reveals in an article in West France the importance of breathing in the relaxation process associated with falling asleep. Conscious, lengthened breathing helps silence ruminative thoughts: “the ideal is to try to relax, and this by using slow abdominal breathing to slow down the heart rate”, she explains.

Square breathing is broken down into four very simple steps and is based on an alternation of short breathing gestures: Inhale for 4 seconds, fill your lungs slowly and deeply. Next, hold your breath for 4 seconds, keeping the air in your lungs without tension, then exhale for 4 seconds, releasing the air from your lungs, and hold your breath again for 4 seconds. To free your mind and make room for sleep, you will need to repeat this simple exercise several times. A little easy daily habit that helps you fall asleep better!

Psychotherapy to get rid of intrusive thoughts

Starting psychotherapy is also highly recommended because these thoughts are often indicative of issues of anxiety and tension which have other repercussions on our well-being: “Psychotherapy helps to overcome problems of anxiety and depression which are main causes of ruminations. The psychotherapist examines the factors potentially responsible for difficulty falling asleep,” explain Maria Hejnar.

Starting follow-up with a therapist allows us to unblock the issues that form our “second plan” and gradually eat away at our mental well-being to the point of preventing us from sleeping peacefully. The work may seem long and laborious, but a few sessions can already allow you to regain more confidence and serenity as the night approaches.