You are troubled by overthinking at night and cannot sleep, these psychological tricks will help:

News Topical, Digital Desk : Do you just keep thinking while lying in bed at night? This is common, but it disturbs sleep. To improve the quality of your sleep and avoid overthinking at night, you can use some psychological tricks. Let's know about these tricks and techniques.

Do you lie in bed at night thinking? This is a common occurrence, but it can lead to poor sleep. Here are 9 simple and effective ways to improve the quality of your sleep and avoid overthinking at night.

Brain dumping: Take a notebook and pen before going to sleep. Write down everything that is going on in your mind, such as worries, unfinished tasks, feelings, etc. This helps to clear your mind and organize things, so that you can sleep comfortably.

Controlled breathing: Deep breathing techniques calm your nervous system. You can try the 4-7-8 technique. Breathe in through the nose for 4 seconds, hold the breath for 7 seconds and exhale through the mouth for 8 seconds. This will calm your mind.

Progressive muscle relaxation: Slowly tighten different muscle groups in your body and then loosen them. Start from the feet and move upwards. This reduces body stress and promotes relaxation.

Gratitude Journal: Before going to bed, write down three things you are grateful for. This shifts your focus to positive things and helps reduce negative thoughts.

Reduce screen time: Stop using your phone, tablet, and computer at least an hour before bedtime. Blue light from screens can disturb your sleep cycle.

Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps set your body's internal clock, allowing you to sleep better.

Quiet environment: Keep your bedroom quiet, dark and cool. This creates a comfortable environment for sleep.

Avoid caffeine and alcohol: Avoid caffeine (tea, coffee) and alcohol a few hours before bedtime, as both can interfere with your sleep.

Positive self-talk: Talk positively to yourself. Remind yourself that you are safe and that you can sleep comfortably. This will help calm your mind. These techniques can help you stop overthinking at night and sleep better. If you are having persistent sleep problems, consult a doctor or mental health professional.