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Anxiety & Racing Thoughts at Night: 3 Simple Ways to Sleep Better
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- เผยแพร่เมื่อ 1 พ.ย. 2023
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So you’re tired and just want to get a good night's sleep but your brain has conveniently decided this is the most opportune time to review the days conversations and all the dumb things you did or said or what people are thinking about you as a result, or it review every mistake you’ve ever made,
all the terrible things that could happen to one of your loved ones, or anything else terrible that maybe might or could happen in the future or that did happen in the past.
Why do our brains do this to us - especially when we know that sleep deprivation in and of itself can make anxiety, depression and our racing or intrusive thoughts worse? In this talk I teach you 3 simple, yet effective research backed methods to turn off your racing thoughts at night, and reduce the anxiety so you can fall asleep faster.
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ABOUT JULIA:
Julia Kristina, MA, is a speaker, teacher, master therapist and mental wealth coach who helps smart, highly sensitive, heart centred humans get past anxiety, stress, and self-doubt so they can have better: Better relationships, a better life and feel better about themselves.
Through her membership program, The Shift Society, she helps people identify their deep rooted thoughts and beliefs that are keeping them stuck and struggling, and then teaches them how to take charge of their minds and emotions so they can thrive in all areas of their lives.
Julia’s expertise has been featured in Inc magazine, Psych Central, Mind Body Green and numerous other publications, podcasts and television outlets. She has also given talks in front of audiences of hundreds on stages across North America. Videos on her TH-cam channel have been watched more than 15 million times and she has built a community of over 375,000 people across social media platforms. When she’s not helping her clients and students increase their emotional intelligence and mental strength, she’s out on some kind of adventure with her three children in Vancouver, Canada.
Visit Julia Kristina's web site: juliakristina....
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It's like you're reading my mind with these uploads Julia...
I might be ;-) jk jk
Glad it came at the right time.
Yes, my brain has definitely experienced this. Im able to look more objectively after nights sleep. Thank you so much for this video, Julia! its a great one.
I'm an afterthought. I feel like JuliaKristin just had the best group to do online therapy but I missed out because I didn't know it existed. Yep! I'm on the waiting list now, but all I can do is watch these videos.
Well, I'm Laura. I'm 53. Hitting that wonderful change in life---only, I realize my potential to do great things. So I'm going for it.
Lol! My brain is definitely not going anywhere or doing what I want with it.
I'm hoping it's not too late to get in Julia Kristin's program. 😊😮😢😅
Hi Julia Kristina, M.A. Psych! Senior Shifter Chris here!
Thanks for your TH-cam video,
Anxiety & Racing Thoughts at Night: 3 Straightforward Ways to Sleep Better
I think this was a timely video as I had a lot of stuff on my mind and even a past wound made me cry last night.
As you know Julia, there was something on my mind that was giving me anxiety and I think I was proud that I was able to dispute so many thoughts and acknowledge that I had some deeper-rooted stuff that needs to have attention.
I had a wound that opened last night and made me realize why I may have been having trouble with something and I had a good cry and then that made me sleep better.
Thank you for your patience and not giving up on me Julia.
Here are my notes:
• Stressing over about not getting enough sleep prevents us from sleeping.
• Brain is always taking in so much stuff throughout the day, but not really processing it.
• Starring at the clock can stress you out as you try to calculate how many hours of sleep you will get.
What you can do:
• Put aside a set worry time (10 or 15 minutes)
• Do brain dumb journal
• It helps to see your worries on paper, helps the brain go into a more solution focus space.
• Get up from bed and do something else (read, meditation, move your body)
• Use a playlist of music for sleep
• Keep your bed a place for sleeping and relaxing and not for stressing and worrying.
• Keep a pad of paper and pen beside your bed and write down any thoughts
• Cut out caffeine
• Get good nourishment
• Exercise
• Cut down alcohol
• If your repeated thoughts are always giving you higher anxiety and higher stress on a higher frequency, then it is time to do the deeper work and get to the root of the issue. Then work on to help overcome these issues.
* Good bedding and pillows
Chris, You ARE a super guy and Shifter who’s always supportive. I truly hope you’re working through what’s going on…. I understand ❤
@isabellac1117 Thanks, friend. I think I am starting to feel better now. 😌
I love all your videos , I watch it mostly at night I wish you have videos with moderate slow voice to help me sleep. Thank you for all your help!
Excellent video. I often have this problem at night. It is very draining on all levels. Plus you wake up the next morning but do not feel rested.
BTW, it is "lying in bed", not laying. "Laying in bed" has a different meaning, ha ha ha! 😘
I use the sleep meditation "Andrew Weill 4-7-8". It's now being used by the military to train for sleeping during stressful situations. It works better than sleeping medications. It can be googled as quoted above.
Wow thankyou
Is a free source?
Spot on!!!! What a fabulous podcast. Just last night I slept from 9 pm to midnight and woke up wide awake. I stayed up for 3 lovely hours and since then on off until 5:05am. I appreciate the three advises..I’ll try my best to dump my thoughts on regular basis early in the day☀️ Love🫶🏻
Thanks Julia Kristina! This helps.
so glad you found it helpful Steve.
@@juliakristinamah thank you so much
Julia Kristina.yes and yes to everything you shared and talked about I am restless before bed and when I try to have a restful night sleep I have anxious emotions and thoughts that makes it difficult to settle ❤❤
Worry doesn't impact me at night much because I know I am able to handle whatever happens, I can be good to myself and I get to decide what I want to do when difficult situations arise. That said, there are times where I can't fall asleep because I am just generally not tired. I do light excercises and listen to music to get myself tired. I also avoid caffeine because if I consume caffeine, I will have a hard time falling asleep unless I excercise a lot.
Thanks
SHIFTER… I needed this video. I’ve been dealing with a sleeping disorder for decades. So, I have to incorporate a very stringent Sleep Hygiene plan. No TV in room, any online phones, tablets, computers off, no sugar after a certain time, including caffeine. I cannot eat large meals, as many do late at night. Keep room cool, CLEAN/Organized. Use colors that lighten your mood. I looooove fans; cool air & whirring sounds help me. Keep room dark; I use to have blackout curtains. Working out, in whatever capacity you choose, meditative activity; tapes, prayers, if that’s important to you, sleep apps; the sky’s the limit on what you can find, and DEAL with what’s going on in your life that’s causing stress.
***I know this has been so helpful because at this time, almost all of the things I’ve mentioned, I stopped incorporating for various reasons. And, my sleep issues are far worse than they’ve been for a long time. PS: If like millions of people out there have trouble with changing of seasonal light sensitivity, research getting a proper sun lamp. And, speak to your doctor/practitioner.
Hi can you recommend a good sun lamp?
@@compassioncounts3241 Sorry, I’m just reading your comment.
***10,000 lux
The more light a lamp can safely deliver, the less time you need to use it. Thirty minutes in front of a 10,000-lux lamp is generally sufficient.
Sitting distance
The farther a person can sit from a lamp and still receive the stated 10,000 lux, the easier it is to position.
There are many on the market; a variety of prices. Research because you want 10,000 lux and many are not giving off that amount of light. You also want to find one that fits your lifestyle.
Thank you!! I needed this message this week 🥱
You're so welcome. Glad you found it helpful. Which of the strategies will you try first?
You are always on top of my TH-cam feed❤
Here's something ironic. Some people can only dream of finding a video like this but they won't until they find a way to sleep.
I center myself in faith, [Video excellent, ], Faith, is my way to deal with and crush, anxiety, in peace Thanks for Video, very true advice great. Thanks
Yes, I find myself waking up in the middle of the night and can't go to sleep, I will use the info from Julia's video.
What's been helping me a lot has been doing mindfulness exercises before bed. I've been using a book called 30 Days to Reduce Anxiety by Harper Daniels to learn some. I wake up a lot better.
Respecting boundaries is my goal at the moment, when my partner needs to go to bed I wake him up to cuddle and I don’t even think about how I’m gonna affect his sleep. I care about him. I want to be more considerate, for him to get his full 8 hours. I want to be more conscious in those moments and self soothe rather than fill that desire to be held. May I get some advice from you or any practices to do in those moments to be more self aware? Im comfortable when I’m away but when sleeping over I think I get overwhelmed with this safety from my partner I take advantage and be inconsiderate (I’ve never had a safe/ loving partner in my life) I want to cherish and respect him
Same problem
I had a lot of things happen 2 yrs ago I took care of my mom for eight years with no help from my siblings she since passed away and during that time I had lost my mom lost an animal must brother and it was time that my son was moving out after college, it was a very, very heavy load for me and my life and then I found out my husband had an affair so I was pretty broken, but I’m doing better but I would still like more tools of overthinking and anxiety I get I like to learn how to handle that so if you have any tips or anything that you can share I would highly appreciate it so muchthank you God bless you❤
Yes! Exactly. This happens to me every night when I try to go to sleep at night. I just can't seem to shut my brain off at night.
What did you find helpful in this strategies?
When you suggested to get up and do something easy, relaxing and calming for your (my brain).
Our house caught fire, we’re displaced. Future is so uncertain. Am suffering from anxiety.
This is a legitimate very stressful situation.
Some people always have this problem at night, even when things are going well.
Hi Julia, what great advice. Thank you for emphasising the negative effects of caffeine. I used to drink tea all day long. Now I enjoy just one cup when wake in the morning. Sometimes I have a coffee mid morning. The rest of the time I drink red bush tea ,
It tastes as good as ordinary tea but no caffeine. I sleep so much better now ☕️👌
I can only imagine how this is so stressed filled right now. Being displaced can definitely throw you off your ability to sleep. I hope you’re getting support, as you journey through this time. ✌🏻🫶🏻
Did I do a good job to have a job the next day or next week work for Goodwill for some 5 years at part time work at 55 what else can I do for work to pay for the rent and bills
Hej startar shift society agin .missed all program with classmate ?
great to have you back as a Shifter, Erika!
Great video!! You are beautiful 😻
I just get into watching movies and before I know it it's 6 am...
L
If you can fall right asleep sober. You are a psychopath
Weed
Please kill that bright white background. You Need dark sunglasses to watch these videos . I don’t even look. It’s so bright . Awful visual .
Hey there! I understand your concern, my eyes struggle with digital screens too. This is typically a problem with my device, not the content. Here's some tips that have helped improve my viewing experience on all platforms: 1 - Use your device's blue light filter or dark mode. 2 - Adjust your room lighting for a softer contrast. 3 - Customize video settings in the settings section. Hope these suggestions help you enjoy the content more. It's a great community! 😊
@@amypatrick3965 Thank you for your response .. perhaps make your videos in natural light or colour to kill the brightness. Just a Suggestion. Yes, the content is excellent.
Thank you .
@nj.5581 Sorry for the misunderstanding. I'm just a fellow observer like you. While I'm not the video owner, I'm sure they appreciate your feedback. Just wanted to kindly offer you a suggestion of how I take ownership of my own viewing experience by adjusting the settings on my device to suit my own personal preferences. Best wishes!
@@amypatrick3965 No worries I understand. You are very kind and generous. Thank you. 🙏