Anxiety has a tendency to keep us awake. We all have thoughts in our heads and no means to turn them off at bedtime. “Brain dumping” is a technique to get everything that is in your head out in the open so you can be clear of ruminating thoughts disturbing your sleep.
Brain Fatigue
Imagine having a long day jam-packed with responsibilities from start to finish. You had to get your kids ready for school, go to work, come home to help with dinner, and put your kids to bed. Now, all that is left is to go to sleep. The problem is that you cannot sleep because you are mentally exhausted with what you dealt with today.
In this situation, you could be experiencing brain fatigue, which occurs when you don’t give your brain enough time to wind down and rest. Not being able to turn your brain off until the following day can make it hard for you to fall asleep and stay asleep. That is why it is essential to consciously wind down at least half an hour before you go to sleep.
Nightly To-Do List
Instead of taking your worries to bed with you, find a way to “dump” them. The first way is by making a to-do list before going to bed of what needs to be done the next day. Making a list will put all of your tasks in one place instead of them being constant reminders of what needs to be done.
You can tell yourself that your thoughts are well-organized, and there is no need to stress about them. If you are overwhelmed by how long your list is, break it down by things that need to get done right away and things that are not an emergency.
Practice Journaling
If there is something on your mind that is troubling you, write it down in a journal. Keep it in a reliable place within arm’s reach of your bed. You can either dedicate an entry to yourself or to the person or task that is bothering you. You will feel mentally relieved knowing that what is in your mind is being transferred on paper where it will stay.
Do not worry about this entry making sense. You are just spilling out what your mind is telling you. Trying these “brain dump” techniques will help clear your mind for a night of better sleep.
Having trouble sleeping can mean that you have prolonged anxiety. You could be thinking about things that bothered you today or ruminating on what is supposed to happen tomorrow. By clearing your mind half an hour before it is time for bed, you can achieve a good night’s sleep. At Alta Loma, we understand the importance of sleeping and taking care of your mental health. Located in Georgetown, Texas, we can provide you with individualized therapy, life and coping skills education, therapeutic recreational activities, support groups, and more. Call us at (866) 457-3843 for more information about our services.
