Feierabend im Kopf: Besser einschlafen: So stoppen Sie das Gedankenkarussell

Achieving a good night's sleep often requires learning how to mentally disconnect after a stressful workday. Many thoughts about professional matters tend to circle around, making it difficult to fall asleep. Several strategies can help combat this mental carousel:

1. Establish a post-work ritual: According to Jette Völker, an organizational psychologist at the University of Mannheim, the key is to create a mental boundary between work and leisure. This might involve writing a to-do list for the next day to ensure all pending tasks are noted and organized, tidying up the workspace to remove any work-related items from view, scheduling post-work appointments with friends or family to eliminate any decision-making during the evening, and developing a consistent routine, such as taking daily walks in the forest after work.

2. The "Grübelstuhl" method: Hans-Günter Weeß, head of the Sleep Center at Pfalzklinikum Klingenmünster, suggests a technique called the "Grübelstuhl method." In this approach, as part of a bedtime ritual, individuals can mentally review the things that are causing mental stress and plan to address them later. Choose a quiet spot in your home, sit on a "Grübelstuhl" (a chair designated for thought), and contemplate the issues that usually keep you awake at night.

You can also write down your thoughts in a journal or discuss them with someone else. It's crucial to remind yourself that until morning, when your alarm clock rings, you will not dwell on everyday matters. This is essential for halting the mental carousel and facilitating sleep.

3. Mindfulness and mental adventures: If you find yourself in bed and unable to sleep due to a mental carousel, Jette Völker recommends engaging in a mindfulness exercise or distraction, such as listening to a calming podcast. However, it's best to avoid screens like televisions and other devices. Hans-Günter Weeß advises creating mental adventures: "Treat yourself like your own television."

The core of this exercise is to engage the brain with pleasant activities that promote relaxation and a sense of safety and comfort, such as imagining enjoyable vacations, experiences with family or friends, or nature walks. Engage all your senses in these mental scenarios—smell the scent of a nearby farmer's market, visualize the colors of flowers along the roadside, feel the texture of forest soil beneath your feet.

This keeps the brain occupied with positive imagery and prevents it from dwelling on negative thoughts.