When You Can’t Sleep At Night

You’re exhausted and want to sleep ASAP. But the problem is your brain just won’t stop talking and racing with ideas and things you need to get done the next day. It simply won’t switch off. Before you know it, it’s 2am and you’re left with not many hours to sleep before your alarm goes off. Argh!

Sounds familiar? You’re not alone if you’re lying in bed wondering why you can’t sleep or why you can’t get your brain to shut down and be quiet for a few minutes. In fact, according to a report in the Asian Journal of Medicine and Health Sciences, 9 in 10 Malaysians experience some level of insomnia and have one or more sleep problems. Around 35 per cent have a sleep disorder with more than 53 per cent of Malaysia’s workforce getting less than the minimum seven hours of sleep in a 24-hour period. A 2021 health and work survey indicated that more than 11,000 working adults reported having insufficient sleep.

Phew – reading that makes us tired already! But we’ve got bigger problems, like for starters why are you always so alert when it’s time to sleep and what you need to do about it.

OK so the why: There are many reasons ranging from your lifestyle to work. If you can’t sleep because you can’t stop thinking, you might want to take a good look at your lifestyle. Between trying to juggle your professional life, career aspirations, personal goals, meeting up with friends, catching the latest Netflix series and oh, adding exercise targets and the need to eat healthy in the mix – it can be hard to get quality sleep when your brain is constantly thinking, what next? Scientists call it social jet lag – where you are always out and about doing something when your body really just wants you to stop and rest.

Another reason for your overactive mind? Stress. You want to sleep because of stress but at the same time, your brain won’t stop thinking of your million and one things you need to do. That’s because when your brain is under pressure, it releases a hormone called cortisol – and this is what your body uses to wake you up in the morning. Ever had all those nights where you can’t sleep because you’re constantly thinking about the important project you’re working on? That’s stress and cortisol working hand in hand. You’re constantly coming up with new ideas, thinking of solutions – and that’s what’s keeping you alert at night.

Sometimes, we just can’t help but overthink. And most of that overthinking happens at night when you are not distracted with tasks; yups, when the night is quiet and still – when you are getting ready for sleep.

Then there’s the use of gadgets before we sleep – guilty as charged! From scrolling through IG to watching a few YouTube videos, using gadgets prior to bedtime activates the beta brainwave state that is present when we are alert and engaged. So if this is something you do regularly, it’s time to ditch the gadget!

GET MORE SLEEP!
Now for the solutions. Here are some ways you can quiet the brain and get the quality sleep you so desire.

#1 Make time to wind down
Rituals are everything – especially when it comes to bedtime. Make it a point to unwind at least an hour before you plan to sleep. Pick a thing or two that you like to do to relax and switch off. Maybe it’s sipping caffeine-free tea, meditating, whatever it is that helps your mind be still and quiet.

#2 Try writing in a journal
Can’t get your brain to be quiet? Write it all down in a journal! Spend 30 minutes or so writing down whatever you’re thinking of and then close that journal. This is indirectly your way of saying goodbye to those thoughts. Put the journal far, far away (so you’re not tempted to pick it up and write again). Try it!

#3 Schedule in worry time
Yups, you heard us – you need some worry time. This is where you sit down and list what’s causing you the stress and anxiety, and how you plan to address them. Maybe spend just 15 minutes after dinner doing this. Write down your concerns, create an action plan, and then when you complete it, reward yourself for that accomplishment. Doing this helps take the unnecessary overthinking and puts it on paper so you can really address the issue at hand.

#4 Practice mindfulness
Be present! That’s sometimes all that you really need to unwind and quiet the overthinking brain. Deep breathing exercises come in handy here. There are many simple techniques you can pick up from the net. You can even try some light yoga exercises or meditation to stop negative thoughts and start sleeping better!

Photo by Mpho Mojapelo on Unsplash.