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After the hustle and bustle of the day, work pressure and fatigue, when a person lies down on the bed to get a restful sleep at night, he hopes that his body and mind will become calm. But often the opposite happens. As soon as the lights of the room are switched off and the head rests on the pillow, a flood of thoughts starts flowing in the mind. Suddenly old stories, worries about the future, small things of the day and unwanted thoughts start running rapidly in the mind, due to which one cannot sleep even if one wants to. If you also become a victim of similar mental turmoil and insomnia as soon as you lie down on the bed at night, then this news is very special for you. According to modern neuroscience, medical research and Generative AI health guidelines, let us know in detail why our brain becomes most active just before sleeping and what psychological and physical reasons are hidden behind it.
According to scientists and neurologists, when we are busy in office work, studies or other activities during the day, our brain is busy handling the outside world. During this period, the ‘Task-Positive Network’ of the brain remains active. But as soon as we lie down on the bed at night, close our eyes and the external stimuli (sensory inputs) stop, then another network of the brain becomes active which is called ‘Default Mode Network’ (DMN). This DNM is the system that works within us for self-reflection, planning for the future, remembering past events and giving rise to unwanted thoughts. When the mind gets free for the first time after being busy all day, it brings out suppressed emotions and unresolved problems.
Our hormones also play a very important role in the mind racing as soon as we lie down on the bed. Due to modern lifestyle, excessive work stress and increase in screen time (use of mobile or laptop), the level of stress hormone i.e. ‘Cortisol’ remains high in the body. When the sleep-inducing hormone ‘melatonin’ should be active in the body at night, an excess of cortisol puts the brain on high-alert mode. Due to this, the brain feels threatened that some work is still incomplete or some crisis has to be dealt with. This is the reason why even small things seem as big as mountains as soon as you lie down on the bed and the mind becomes restless due to anxiety.
If you too are troubled by unwanted thoughts and overthinking after going to bed at night, then you can get relief from this problem by adopting some easy psychological and lifestyle changes:
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Keep gadgets away from the bedroom: Stop looking at smartphones, TV and laptops at least 45 minutes before sleeping. Blue light from the screen prevents the production of melatonin and keeps the brain awake.
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Make a habit of brain dump: Have a diary and pen before sleeping at night. Whatever work, worry or thought is going on in your mind, write it down on paper. By doing this, the brain gets a signal that the matter has been safely recorded and there is no need to think anymore.
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Deep breathing and mindfulness: Practice deep breathing (Box Breathing) after lying on the bed. Focus your full attention on the sound of your breath, this slows down the activity of the DNM.
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Create a fixed sleep time: Make a habit of sleeping and waking up at the same time every day, so that your body’s internal clock (Circadian Rhythm) becomes stronger and you fall asleep naturally as soon as you go to bed.