Strategies to Combat Rumination for Better Sleep Quality

Dr. Aric Prather, a psychologist and professor of psychiatry at the University of California, San Francisco, has identified rumination as the primary disruptor of sleep and offers simple solutions to mitigate its effects. In a recent essay for CNBC, he discussed how persistent negative thoughts can keep individuals awake at night, drawing from his own experiences.

Prather explains that many people lie awake replaying moments of regret or anxiety. He notes, “Your attention is drawn back, again and again, to this thing that didn’t go well or to a regret,” emphasizing that such thoughts can be especially potent at night.

While there’s no “magic switch” to turn off rumination, Prather suggests practical strategies to manage it. His first recommendation is to allocate 15 minutes during the mid-to-late afternoon specifically for “emotional worry.” He stresses the importance of being alone during this time.

“Once the timer starts, give yourself the freedom to worry about one topic at a time,” he advises. This approach allows you to systematically address your concerns, much like checking off items on a to-do list. If worries arise outside of this designated time, he suggests telling yourself to postpone them until the next session.

Incorporating this “emotional worry” time two to three times a week can help reduce nighttime rumination.

For his second strategy, Prather encourages a technique he calls “constructive worrying.” This involves creating two columns on a piece of paper: one for “Problems” and another for “Solutions.” By listing current issues and brainstorming actionable steps to address them, individuals can alleviate the mental burden of unresolved worries.

“Remember, the goal is to chart out a plan for how to get started with actionable steps for tomorrow or within the next few days,” he explains. After completing this exercise, fold the paper and place it beside your bed, reassuring yourself that you have a plan.

Although he admits this advice might sound trivial, he underscores its effectiveness: “You’ve already spent focused energy on these problems, allowing your mind to release them at night.”

Dr. Prather’s insights align with broader research highlighting the critical importance of sleep. A recent study published in Plos Medicine revealed that individuals aged 50 who slept five hours or less had a 30% increased risk of developing multiple chronic diseases over 25 years compared to those who slept seven hours. This risk increased to 32% for 60-year-olds sleeping five hours or less.

By implementing these strategies, individuals can improve their sleep quality and overall well-being.