Do you struggle with anxiety and negative thoughts? Many people do, and it can feel like there’s no way to regain control over your mind. Researchers at Binghamton University in New York have found a solution – simply go to bed earlier and sleep later. It may sound too good to be true, but there’s a reason behind it.
Curtailing your sleep can lead to an increase in repetitive negative thinking – that’s when you continually replay pessimistic thoughts in your head, making you feel out-of-control. This type of thinking often leads to increased worrying about future events and persistent regrets about past actions.
Repetitive negative thoughts and mental health disorders
Repetitive thoughts can be characteristic of generalized anxiety disorder, depression, post-traumatic stress disorder (PTSD), social anxiety disorder, and obsessive-compulsive disorder. All these conditions are linked to sleep problems.
In their study, Binghamton researchers surveyed 100 people about their sleep patterns and relationship with anxiety. They discovered that those who slept for shorter periods and went to bed later were more prone to repetitive negative thoughts.
“Making sure that sleep is obtained during the right time of day may be an inexpensive and easily disenable intervention for individuals who are bothered by intrusive thoughts,” says researcher Jacob Nota.
Breaking the cycle of negative thoughts and sleep disruptions
If sleeping better may be the key to quieting negative thoughts, what can you do to break the cycle? Tiring yourself out enough to override your mind’s resistance to sleep is one way to do that. Exercise is a natural and effective way to achieve this.
Exercise not only helps with sleep but also acts as a great stress reducer. If you’re not used to strenuous physical activity, you don’t need to dive into an intense workout routine. Simply walking every day can significantly improve your mental and physical well-being.
A review study from the University of East Anglia in England examined 42 studies, involving 1,843 people who walked daily. The results showed a reduction in depression scores, waist circumference, fasting glucose, and an overall improvement in mental outlook.
Incorporating walking into your daily routine
It’s worth giving walking a try if you’re struggling with anxiety and negative thoughts. Make it part of your daily routine – for example, take a walk after dinner. This gentle exercise can help you wind down and prepare for a good night’s sleep, free from the stress of the day.
While walking and sleep may seem like simple solutions to a complex problem, making these small changes in your daily routine can help quiet the repetitive negative thoughts that fuel your anxiety. Your mental health is just as important as your physical health, so take the time to establish healthy habits and find relief from your anxiety.
