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I used to have that problem all the time. Then I adopted a new philosophy -- only worry about those things you can change. Life is a lot less stressful when you only have to worry about YOUR problems and not everyone else's.
Sleep meditations
It’s so hard when your mind just won’t shut off. I’ve tried journaling before bed to get my thoughts out, and it’s helped a bit. Also, I’ve heard deep breathing exercises or meditation can calm the mind. Still figuring it out myself, but it’s nice to know I’m not alone in this!
Pray, try winding down earlier with a routine, stop all caffeine 12 hours before bed time. Game changer!
Typically it's one of these for me and my friends/family:
Less caffeine later in the day (some people have to cut off in the afternoon/early evening).
Keep a pad and paper nearby. Sometimes it helps to turn on the light and get it out especially if you can't rest after 20 or 30 minutes.
Workout more. Make sure you're getting atleast 30 minutes of exercise or time outside.
Look at sleep hygiene. Are you doing the same thing every night or all over the place?
Cut TV/screen time an hour before bed and do some reading or journeling.
Guided mediation for minumum 5 minutes with increasing intervals as time goes on. Helps with anxiety, recognizing feelings of stress, and dealing with them.
Note: Careful with melatonin and Tylenol PM or other medicines. They can be addictive and have neuro health effects.
Ashwagandha at night for sure and also maybe moving…. Out of the country. Seems like a lot but I believe our collective sanity as black women may very well depend on it.
May I ask your age? It could potentially be perimenopause that’s causing it. I had racing thoughts the last year and am just entering post menopause this month.
Adding more as I just read through Oprah’s menopause magazine (saw it in the checkout line) and perimenopause and its symptoms (such as yours) can start as early as 35 yo.