It’s not uncommon for people to struggle to fall asleep and/or stay asleep. For some, this may be a result of unused physical energy (that idea of your body being tired), while others may have a hard time turning their mind off and settling in. Thankfully both are (relatively) easy to rectify with a bit of action, but for today’s sake let’s focus on the mental side of things as this is where more people, in my experience, tend to struggle.
My favorite tool I have clients use to clear their mind, slow down their thoughts and find mental peace to make sleep easier to find is called a “brain dump”. It’s an unscientific term I use to describe the process of dumping everything that’s on your mind and keeping you awake, down onto a piece of paper. It acts as “save button” for your brain, allowing your mind to be at ease knowing that you won’t forget anything important that you’re currently focused on.
You see, the reason that your mind races and doesn’t allow to you sleep is because it deems the information that it’s dwelling on to be important. Things to do, bills to pay, checklists to cross off, these are all things that are important and thus your brain doesn’t want to forget them for fear of messing something up or missing something. To make sure that we reduce the fear, and simultaneously the thoughts tied to it, we use a brain dump to pull those thoughts out of our head and put them down on paper to review later. This gives our brain a bit of relief and can ease some of the mental thoughts and tension that otherwise would be there.
Similar to moving files off of your desk top (your brain) and into a folder (the piece of paper for your brain dump) brings you peace of mind, so to does the process of going through a nightly brain dump. So take all of those stressful, nagging thoughts and life’s annoyances, grab a pen and paper, and get to dumping them out to worry about later.
Here’s how you perform a brain dump:
- Pull out a blank sheet of paper, notebook, etc
- Grab a pencil, pen or other writing utensil
- Write down the first thought that comes to your mind, something that has your focus, then follow it with the next thought and the one after that
- Don’t try to work through the things you write out, figure out a solution or anything of that nature, just put it down and hit a figurative “save” button on those thoughts so you can pick them back up the following day
- Spend roughly 10-15 minutes doing this (less if you have less on your mind) and reap the benefits of a peaceful night’s sleep
That’s the basics of a quality brain dump. It’s pretty simple and straight forward and is a very useful tool to help calm down your brain, clear your thoughts, and put yourself in a good position for a restful night of sleep. Sleep is a key component of health, arguably the most largely overlooked, so use this tool frequently to build quality sleep habits and ensure that you’re doing the most you can to improve your sleep and overall health.