Quiet Your Mind and Get to Sleep by Richard Bootzin

Author:Richard Bootzin
Language: eng
Format: epub
ISBN: 9781608825523
Publisher: New Harbinger Publications

The famous author, Charlotte Brontë mused that “a ruffled mind makes a restless pillow.” She was correct in that one of the best predictors of whether someone will take an extended amount of time to fall asleep is having an overactive mind. When people complain of an overactive mind, they describe two main types of problems. The first type of overactive thinking involves neutral emotions, and the second type of thinking tends to involve negative emotions, such as distress, anxiety, frustration, or depression. (Thrill and excitement can also interfere with sleep but are seldom the focus of concern.) The type of thinking involving neutral emotions is best described as thoughts that preoccupy you during the day, that “follow you” to bed, such as planning your schedule for the next day, reviewing the day’s events, being aware of your bedroom environment, or running an endless stream of seemingly random thoughts. None of these types of thoughts is particularly distressing. In contrast, the second type of overactive mind is characterized by thoughts involving distressing emotions, such as worry, frustration, or sadness. The strategies for calming the overactive mind are typically the same for both types of problems; however, when distressing emotions are involved, we sometimes add a few extra techniques. We’ll start with techniques you can use in both cases, and at the end of the chapter we’ll focus on strategies you can use to manage distressing emotions.

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