7 evening habits of people who tend to get intrusive thoughts at night, according to psychology

If you’ve ever found yourself plagued by intrusive thoughts just as you’re trying to wind down for the night, understand you’re not alone.

Nighttime can often be a hotbed for these unwelcome mental visitors, disrupting our much-needed rest and causing undue stress.

Ever wondered why this happens? Psychology has some fascinating insights to offer.

There are certain evening habits, seven to be exact, that people who experience these intrusive thoughts tend to have.

Unraveling these patterns could well be the key to understanding and managing your nighttime thought intrusions.

This is not just about getting better sleep—it’s about taking back control of your mental space and fostering a healthier mindset.

And isn’t that what we all strive for in our journey towards becoming better, more mindful individuals? So let’s dive in and explore these seven habits.

1) The late-night winding down routine

The first habit common among those who experience intrusive thoughts at night is a lack of a proper winding down routine before bed.

We live in a fast-paced world where it’s all too common to keep our brains buzzing until the moment we hit the pillow. But according to psychology, this can be a big mistake.

A structured routine that involves calming activities can signal to your brain that it’s time to switch off and prepare for sleep. Without this, our minds can continue racing, leading to those intrusive thoughts we’re all too familiar with.

In the words of renowned psychologist Carl Jung, “Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.”

A meaningful winding down routine can be an opportunity to look inside and address the thoughts and feelings of the day, rather than allowing them to intrude on our sleep.

So, if you’re constantly plagued by nighttime thoughts, it might be time to develop a calming pre-bed routine. This could involve reading a book, practicing mindfulness or simply sitting in quiet reflection.

2) The blue light trap

Another evening habit that might be contributing to your nighttime thought intrusions is exposure to blue light.

Now, I’m guilty of this one myself. I used to spend my evenings scrolling through social media or catching up on my favorite shows, not realizing the impact it was having on my sleep.

Blue light from our screens can trick our brains into thinking it’s still daytime, disrupting our natural sleep-wake cycles. This disruption can leave our minds in a state of alertness, making it a fertile ground for intrusive thoughts.

To quote celebrated psychologist Sigmund Freud, “Dreams are the royal road to the unconscious.” But that road can become a rocky path beset with intrusive thoughts if we don’t prepare our minds properly for sleep.

Now, I make it a point to switch off all screens at least an hour before bed. It took some time to adjust, but the improvement in my sleep and reduction in intrusive thoughts has been well worth it.

If you’re struggling with intrusive thoughts at night, it might be time to consider your relationship with screens in the evening.

3) The caffeine connection

Are you a self-proclaimed night owl who relies on that evening cup of joe to get you through? Well, your love for caffeine might be feeding into your nighttime thought intrusions.

Let’s be honest here. We all crave that sense of alertness and focus that a good cup of coffee brings. But when consumed late in the day, this beloved beverage can wreak havoc on our sleep schedules and mental peace.

Renowned psychologist William James once said, “The greatest weapon against stress is our ability to choose one thought over another.” But to choose, we need a calm and relaxed mind, not one buzzing with caffeine-induced energy.

It took me a while to come to terms with this. I loved my evening coffee sessions. But once I swapped it out for herbal tea, the reduction in my intrusive thoughts was undeniable.

If you find yourself wrestling with intrusive thoughts at night, it might be time to rethink that late evening caffeine fix. Remember, the path to better sleep and mental peace often requires some tough choices.

4) Skipping physical activity

Physical activity is not just about maintaining a healthy body, it plays a crucial role in mental health too. One habit that people who get intrusive thoughts often have is skipping physical activity, especially in the evening.

A study published in the Journal of Abnormal Psychology found that just a single bout of exercise – 30 minutes of walking on a treadmill – could result in a significant reduction in worry and negative thoughts.

This is because exercise releases endorphins, the body’s natural mood lifters, which can help drown out negative thoughts and promote a sense of calm and well-being.

I’ve found this to be incredibly effective in my own life. Incorporating a brisk evening walk or even some gentle yoga into my routine has not only helped me sleep better but also significantly reduced the frequency and intensity of my intrusive thoughts.

If you’ve been skipping out on exercise, particularly in the evenings, it might be time to get moving. Remember, the path to a peaceful mind often starts with taking care of our bodies.

5) Neglecting mindfulness

Mindfulness – it’s a term we hear often, but do we truly understand its importance? One common habit I’ve noticed among people with intrusive thoughts, myself included, is disregarding mindfulness, especially in the evening.

Mindfulness simply means being present in the moment, fully engaged with whatever we’re doing right now. It’s a simple concept, but it can have profound effects on our mental well-being.

As the famous psychologist and mindfulness expert Jon Kabat-Zinn said, “You can’t stop the waves, but you can learn to surf.” What he means is, we can’t always control the thoughts that come into our minds, but we can learn to navigate them without getting swept away.

For me, embracing mindfulness meant dedicating a few minutes each evening to simply sit quietly and focus on my breathing. It was surprisingly difficult at first – my mind kept wandering off to my to-do lists, my worries, my plans.

But with time and practice, I’ve found it increasingly easier to let go of these distracting thoughts and focus on the present.

If you’re struggling with intrusive thoughts at night, incorporating some form of mindfulness into your evening routine might be just what you need. It’s not about silencing our minds, but learning to observe without judgment or fear.

6) Overemphasis on positive thinking

Now, here’s something that might surprise you. Overemphasizing positive thinking can actually contribute to nighttime intrusive thoughts. Sounds counterintuitive, doesn’t it?

The truth is, forcing ourselves to think positively all the time can sometimes backfire.

By suppressing our negative thoughts throughout the day, we might inadvertently give them more power, causing them to resurface with a vengeance when we’re trying to relax or sleep.

As Carl Rogers, a prominent psychologist, wisely said, “The curious paradox is that when I accept myself just as I am, then I can change.” This acceptance includes all our thoughts – the good, the bad, and the ugly.

It’s important to remember that it’s okay to have negative thoughts. It’s a part of being human. Instead of trying to suppress them or cover them up with forced positivity, we should acknowledge them, understand them, and then let them go.

So if you’ve been pushing away your negative thoughts all day, only to find them intruding on your peace at night, it might be time to try a different approach. Acceptance and understanding could be the key.

7) Irregular sleep schedule

Last but definitely not least, an irregular sleep schedule can be a major contributor to intrusive thoughts at night.

Renowned psychologist B.F. Skinner once said, “A person’s behavior can be predicted by the way he sees his situation.”

If we see our sleep schedule as flexible and inconsistent, it can lead our minds into a state of chaos and confusion, breeding ground for intrusive thoughts.

A consistent sleep schedule signals to our brain when it’s time to wind down and prepare for rest. If you’ve been flying by the seat of your pants when it comes to your bedtime, it might be time for a change.

Remember, consistency is key.

Final thoughts

Our minds are complex and beautiful, capable of amazing things, but sometimes they can take us down paths we’d rather not tread.

Intrusive thoughts at night can be a challenge, but understanding the habits that may be contributing to them is the first step towards managing them.

From our winding down routines, screen usage, and caffeine consumption, to our exercise habits, mindfulness practices, and sleep schedules – all these everyday habits can have a profound impact on our mental state.

The key lies not in fighting these thoughts but in understanding them, acknowledging their presence without judgment or fear. It’s about creating an environment – both mentally and physically – that fosters peace and tranquility.

Remember, it’s okay to have intrusive thoughts. We all do. What matters is what we choose to do with them. Let’s choose understanding over fear, acceptance over judgment, and peace over chaos.

In the end, it’s not just about getting better sleep; it’s about taking charge of our mental space and cultivating a healthier mindset.

As we journey towards becoming better versions of ourselves, let’s remember to be kind to our minds too.