How to deal with insomnia caused by wild thoughts in the brain

Brainstorming and insomnia can be improved through adjusting daily routines, relaxing training, cognitive and behavioral interventions, medication treatment, traditional Chinese medicine conditioning, and other methods. Insomnia may be related to emotional stress, poor sleep habits, anxiety disorders, depression, environmental disturbances, and other factors.

1. Adjusting daily routine

Fixing the time of waking up and falling asleep can help stabilize the biological clock. It is recommended to wake up at the same time every day, and even on weekends, it is not advisable to oversleep. Avoid using electronic devices one hour before bedtime to reduce the inhibition of melatonin secretion by blue light. The bedroom environment should be kept dark and quiet, with a temperature controlled at around 20 degrees Celsius. Moderate exercise during the day, such as walking or yoga, but avoid vigorous activity 3 hours before bedtime.

2. Relaxation Training

Progressive muscle relaxation method can systematically relieve physical tension, starting from the feet and gradually contracting and relaxing muscle groups, combined with deep breathing for better results. During abdominal breathing training, inhaling for 4 seconds, holding for 2 seconds, exhaling for 6 seconds, and repeating for 10 minutes can reduce sympathetic nervous system excitability. White noise or natural sound effects can mask environmental noise, and meditation guided audio can help shift attention away from distractions.

3. Cognitive Behavioral Intervention

Sleep restriction therapy improves sleep efficiency by reducing bed rest time, allowing only 30 minutes of bed rest time added to actual sleep duration. Stimulus control therapy requires staying in bed for 20 minutes before leaving the bed to avoid negative associations between bed and wakefulness. Writing a diary of troubles can concretize thinking, and recording to-do lists and worries one hour before bedtime can reduce nighttime rumination.

4. Drug therapy

Dexmedetomidine tablets are suitable for short-term insomnia by enhancing the activity of gamma aminobutyric acid receptors to shorten the time to fall asleep. Agomelatine tablets have both antidepressant and circadian rhythm regulating effects, and are suitable for patients with depression and insomnia. Zaleplon capsules have a fast onset and short half-life, making them suitable for insomnia with difficulty falling asleep. Use strictly according to medical advice and avoid long-term use to prevent dependence.

5. Traditional Chinese Medicine Treatment

Suanzaoren Decoction can nourish the heart and calm the mind, containing ingredients such as Suanzaoren and Anemarrhena to improve insomnia caused by deficiency. Select acupoints such as Shenmen and subcortical acupoints for ear acupressure, and continuously stimulate them with Wang Buliuxing seeds. Moxibustion at Yongquan point can ignite the fire and restore the essence. Before going to bed, use moxa sticks to suspend moxibustion for 10 minutes. Traditional Chinese medicine foot baths incorporate medicinal herbs such as night wisteria and acacia bark to promote calming and sleep aid through the meridians of the feet. Long term insomnia patients should regularly monitor their blood pressure and blood sugar levels, as insufficient sleep may increase the risk of metabolic diseases. Choose foods rich in tryptophan such as millet porridge and bananas for dinner to avoid high fat and spicy diet aggravating gastrointestinal burden. Limit caffeine intake in the afternoon, with a daily total of no more than 200 milligrams of caffeine. Establish bedtime rituals such as taking a hot bath or light reading to induce drowsiness through conditioned reflex. If the symptoms persist for more than one month or are accompanied by low mood, palpitations, and other symptoms, seek medical attention as soon as possible to rule out organic diseases.