Anyone paying attention to the news knows that we are living through unprecedented political times. It’s no surprise that this brings intense thoughts and emotions that interfere with our ability to rest, regulate, and care for ourselves.

In times like these, we often need more self-care than usual just to survive. Protecting our sleep is one of the most important places to start when stress and anxiety disrupt our lives.

No matter what we do to prepare for sleep in a healthy way, such as turning off our phones well ahead of time and doing calming pre-bed activities, when we lie down exhausted our thoughts begin to race and won’t let us sleep. Here are some ideas for turning off your brain once you crawl into bed for the night.

There are many effecctive breathing exercises, but my students say this is the easiest to remember: Picture a square. Breathe in as you count to four (the first side of the square), hold your breath for a four count (the second side), exhale slowly to a count of four (the third side), and hold your breath for a four count (the fourth side). Then repeat this sequence as many times as needed until you relax.

This technique gives the brain something boring-but-engaging-enough to interrupt its looping thoughts. The randomness prevents your brain from returning to news or worry loops.

Pick a neutral word (like APPLE). For each letter, think of random, unrelated words or images:

A mindfulness exercise which can help the body relax while keeping the mind focused. This pairs relaxation with self-compassion instead of effort.

Starting at your toes, gently notice each body part and say (silently): “You can rest now.”

Move slowly upward—feet, calves, thighs, belly, chest, shoulders, jaw, forehead.

Imagine a favorite outdoor place—somewhere familiar or meaningful that feels calm and safe, like a wooded trail, a quiet lake, the ocean, or a peaceful park. As you lie in bed, picture yourself slowly walking through or sitting in this place. Notice gentle details like colors, light, and the feel of the air on your skin. When racing thoughts arise, simply notice them and gently return your attention to the scene.

Similar to the nature visualization, you can come up with any creative visualization that helps you find peace of mind when trying to sleep. I know students who’ve tried all sorts of things, but the technique is the same: Imagine doing the calm activity, and focus on your sensory awareness—what you see, feel, hear, and even taste. When racing thoughts return, you can notice them and then gently bring your attention back to the calming activity. Here are some ideas:

Rest is not disengagement. Getting the sleep we need allows us to think clearly, stay connected, and continue showing up for the work of protecting ourselves and one another.

When the world is chaotic, overwhelming, and traumatic—as it is right now for many, especially those of us here in Minnesota—it can be hard to keep up with self-care. Taking care of ourselves, including getting the sleep we need, is not separate from taking action; it helps make sustained action possible.

References

Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021;17(10):2115–2119. jcsm.aasm.org/doi/10.5664/jcsm.9476

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