Mindfulness to Let Go of Worries at Bedtime

If you’ve ever spent hours lying awake at night, your mind spinning with anxious thoughts and worst-case scenarios, then you know how debilitating insomnia can be. Whether you’re stressed about school, work, relationships, or any other aspect of life, it’s all too easy for worries to balloon once your head hits the pillow.

But chronic sleep deprivation takes a huge toll on your overall wellbeing. You already know how tiredness makes everything feel more difficult and overwhelming, and that’s why finding ways to calm anxious thoughts is so important.

Getting quality rest is crucial, especially if you are already struggling with your mental health. Mindfulness can really help you stay grounded in the present moment, rather than getting caught up in your worries. Keep reading to find out how you can stop tossing and turning at night, and get the restorative sleep you need.

How Does Mindfulness Help You Sleep?

If you’re struggling to fall asleep or experiencing restless nights, it could be because your wandering mind is overwhelmed. When you’re lying in bed, it’s easy for your thoughts to spiral into fear about future problems, regrets over past mistakes, or general catastrophising thought processes.

Mindfulness reins your attention back into the present moment, rather than letting it wildly gallop into often unfounded fears about tomorrow. You learn to become aware of anxious thoughts as just thoughts, rather than facts. This clarity means you can start to release the grip your fears have on you, so that you can start to rest.

By calming your nervous system through mindfulness practices, your body and mind can relax into sleep. 

Mindfulness Practices to Calm Bedtime Worries

Being mindful involves reminding yourself that you are safe and ok. Even if tomorrow may have its challenges, you recognise that you will deal with them once your mind has rested, so that for now, you can just let go.

The following practices may help you unwind.

1 Note Thoughts or Feelings

As you lie awake, start paying attention to any thoughts or worries that arise. Think of them as clouds that appear in the sky and then pass by you. For example, you might say to yourself, “there’s a thought about my job… there’s a feeling of anxiety”. Then, bring your attention back to the present by focusing on your breathing or body sensations. This prevents you from getting swept away by your racing mind.

If it’s difficult to stay grounded, keep a pen and notebook next to your bed and write down any worries before you lie down, or as the thoughts arise. Tell yourself that you will deal with these thoughts tomorrow, and that for now it’s ok to switch off the worries so that you can sleep.

2 Use Mindfulness of Sound

Listen carefully for any sounds you can hear in your environment. You may notice traffic in the distance, the hum of a heater, or a clock ticking. Try not to get caught up in labelling or naming the sounds. Just bring gentle, watchful attention to listening as if for the first time. This simple practice centres you in the present.

3 Try Loving Kindness for Sleep

Much like the loving kindness we learned in the first article in this series, loving kindness for sleep involves sending phrases of goodwill towards yourself that relate to rest. 

You could say, “may I feel safe and relaxed,” or, “may I accept things as they are”.

Visualise exhaling any worries or tension, and your self-compassion can help soothe your nervous system so that you can ease into sleep. 

4 Use Mindful Movement

If you feel restless before bed, try mindful movement to release pent-up physical and mental tension. Gentle yoga, flow movements, or a mindful walk around the block can all help to quieten anxious thoughts. As you move, pay attention to your breath, as well as the sights, sounds and smells around you.

5 Make a Bedtime Ritual

Having a pre-sleep ritual based on mindfulness can remind your body it’s time to rest. This might include listening to a guided sleep meditation, doing some gentle stretches or yoga, or breathwork. Having a warm bath, cup of herbal tea, or doing the body scan from the first article in this series can also help.

Final Thoughts

By incorporating mindful practices into your evening routine, you start to retrain your brain and body’s stress response cycles. Over time, dimming the lights or slowing your breath will become signals that it is time to settle, relax, and fall asleep. So, rather than facing insomnia, try the mindfulness tips above to commit to building a powerful pathway to relaxation.