How to deal with insomnia caused by wild thoughts

Mischievous and insomnia can be alleviated through adjusting daily routines, relaxing training, psychological counseling, medication treatment, and improving sleep environment. Mischievous and insomnia are usually caused by mental stress, anxiety and depression, unhealthy lifestyle habits, sleep disorders, environmental disturbances, and other factors.

1. Adjusting sleep schedule

Maintaining a regular sleep schedule can help stabilize the biological clock. It is recommended to set a fixed time for waking up and falling asleep, and avoid getting more than 30 minutes of extra sleep during the day. Stop using electronic devices one hour before bedtime to reduce the inhibition of melatonin secretion by blue light. Establish bedtime rituals such as soaking feet in warm water or listening to light music to send signals to the brain to prepare for sleep. Long term sleep disturbances may exacerbate insomnia symptoms and even trigger chronic sleep disorders.

2. Relaxation Training

Progressive muscle relaxation method can relieve physical tension by alternately contracting and relaxing muscle groups in the order of head, neck, and shoulders. Abdominal breathing training reduces sympathetic nervous system excitability by slowing down breathing rate. It is best to inhale for 4 seconds, hold your breath for 2 seconds, and exhale for 6 seconds. Mindfulness meditation can reduce negative thoughts and rumination, focus on current breathing or bodily sensations, and practice for 15-20 minutes each time. Persistent anxiety may lead to somatic symptoms such as palpitations and sweating.

3. Psychological counseling

Cognitive behavioral therapy helps identify and correct catastrophic perceptions of insomnia, such as irrational beliefs like "if you can't sleep tomorrow, it's over". Emotional diary records daily sources of stress and coping strategies, discovering the correlation between thinking patterns and emotions. Professional psychological counseling may be sought when necessary, as patients with generalized anxiety disorder may experience excessive worry lasting for more than 6 months. Social support systems can alleviate insomnia caused by loneliness.

4. Medication therapy

Short term medication can be taken according to medical advice to regulate GABA receptors with benzodiazepines such as dexmedetomidine tablets and alprazolam tablets. Melatonin receptor agonists such as remitinib are suitable for individuals with circadian rhythm disorders. Selective serotonin reuptake inhibitors such as paroxetine tablets can improve insomnia associated with anxiety and depression. Traditional Chinese patent medicines and simple preparations Wuling capsule has certain effect on insomnia of heart kidney disjunction type. All medications must strictly follow medical advice to avoid dependence.

5. Improve the environment

It is advisable to keep the bedroom temperature between 18-22 ℃ and use curtains with a shading degree of over 90% to isolate light. Choose a mattress with moderate hardness and breathable pillows, regularly remove mites and reduce allergens. White noise equipment can mask sudden environmental sounds, and the recommended sound pressure level should not exceed 50 decibels. Avoid working or entertaining in the bedroom and establish a single conditioned reflex between the bedroom and sleep. Chronic insomnia patients may experience symptoms such as daytime sleepiness and decreased attention.

It is recommended to engage in 30 minutes of aerobic exercise such as brisk walking and swimming daily, but avoid vigorous exercise 3 hours before bedtime. Choose rice porridge, bananas and other foods rich in tryptophan for dinner, and avoid high-fat and spicy diet. Limit caffeine intake in the morning and do not exceed 400 milligrams per day. Learn time management skills to reduce the rumination caused by unfinished tasks. If the symptoms persist for more than 2 weeks or are accompanied by low mood and significant weight changes, it is necessary to seek timely evaluation at a psychiatric department.