How to deal with insomnia caused by high psychological pressure

Insomnia caused by high psychological pressure can be alleviated through adjusting daily routines, relaxing training, psychological counseling, medication treatment, and improving the environment. Insomnia caused by high psychological pressure is usually caused by emotional fluctuations, work stress, life events, anxiety and depression, poor sleep habits, and other factors.

1. Adjusting sleep schedule

Maintaining a regular sleep schedule can help improve insomnia. It is recommended to set a fixed bedtime and wake-up time to avoid taking a long nap. Avoid using electronic devices 1-2 hours before bedtime to reduce the impact of blue light on sleep. Establish a bedtime relaxation routine, such as soaking feet in warm water, listening to light music, etc., to help the body enter a sleep state.

2. Relaxation Training

Progressive muscle relaxation, abdominal breathing, and other relaxation techniques can relieve physical tension. Practicing 10-15 minutes of meditation or mindfulness exercises daily can help reduce anxiety levels. Yoga, Tai Chi, and exercise can also help relax the body and mind, and improve sleep quality.

3. Psychological counseling

Cognitive behavioral therapy can help change misconceptions about insomnia and establish a healthy sleep mindset. Talking to family and friends or seeking professional psychological counseling can effectively alleviate psychological stress. Writing a diary to record emotions and sources of stress can help clarify thoughts and release negative emotions.

4. Medication therapy

Under the guidance of a doctor, sedative and hypnotic drugs such as dexmedetomidine tablets, alprazolam tablets, and zaleplon capsules can be used for a short period of time. When accompanied by symptoms of anxiety and depression, doctors may prescribe antidepressants such as paroxetine hydrochloride tablets and escitalopram oxalate tablets. Traditional Chinese medicines such as Anshen Bu Nao Ye and Zaoren Anshen Capsules can also help improve sleep.

5. Improve the environment

Keep the bedroom quiet, dark, and cool, use blackout curtains and earplugs to reduce interference. Choose a comfortable mattress and pillow, and maintain a suitable sleeping posture. Avoid working or entertaining in bed and establish a single connection between bed and sleep. Long term psychological stress and insomnia may affect physical and mental health. It is recommended to seek professional help in a timely manner. Outdoor activities such as walking and jogging can be appropriately increased in daily life, but avoid vigorous exercise within 3 hours before bedtime. Reduce the intake of caffeinated beverages such as coffee and strong tea in diet, and avoid overeating for dinner. Before going to bed, you can drink warm milk or millet porridge, which contains tryptophan to help promote sleep. Maintain a positive and optimistic attitude, learn to allocate work and rest time reasonably, and avoid overexertion.