How to deal with psychological addiction insomnia

Psychological addiction insomnia can be improved through psychological therapy, medication treatment, adjusting lifestyle habits, establishing sleep patterns, relaxation training, and other methods. Psychological addiction insomnia is usually caused by psychological dependence behavior, emotional disorders, environmental factors, biological rhythm disorders, neurotransmitter imbalances, and other reasons.

1. Psychotherapy

Cognitive behavioral therapy is the preferred intervention method, which reduces psychological dependence before bedtime by correcting misconceptions about addictive substances or behaviors. Mindfulness based stress reduction training can be used to help patients establish healthy coping mechanisms for accompanying anxiety or depression. Group therapy can help improve insomnia caused by social isolation, and it is recommended to receive professional psychological counseling 1-2 times a week.

2. Medication therapy

In the short term, non benzodiazepine drugs such as dexmedetomidine can be used according to medical advice to regulate sleep cycles. When accompanied by anxiety symptoms, antidepressants such as paroxetine hydrochloride tablets should be considered. Traditional Chinese patent medicines and simple preparations Ruwuling capsule has the effect of calming the nerves and mind, but it must be avoided to use it together with addictive substances. All medications must strictly follow the guidance of a specialist physician to prevent the formation of new drug dependence.

3. Adjust lifestyle habits

Maintain 30 minutes of aerobic exercise such as brisk walking or swimming daily, but avoid vigorous exercise 3 hours before bedtime. Reduce caffeine and nicotine intake, and avoid overeating for dinner. Establish a conditioned reflex with the bed, use the bed only for sleep, and avoid non sleeping activities such as playing with mobile phones on the bed.

4. Establish a sleep pattern

The fixed wake-up time error should not exceed 1 hour, including holidays. Control daytime naps within 20 minutes and avoid catching up in the evening. Relax by taking a warm bath or reading one hour before bedtime, keeping the bedroom temperature between 18-22 degrees Celsius, and using blackout curtains to reduce light stimulation.

5. Relaxation Training

Progressive muscle relaxation can systematically relieve physical tension, while abdominal breathing training can reduce sympathetic nervous system excitability. Guided imagination technology shifts attention by constructing calm scenes, while biofeedback therapy helps patients intuitively regulate physiological indicators. These methods need to be practiced daily for 4-6 weeks with visible results.

It is recommended to avoid using electronic devices 2 hours before bedtime, and the bedroom environment should be quiet and dark. Regularly practice Tai Chi or yoga to maintain temperature and exercise, and add sleep aid ingredients such as millet and sour jujube kernels to your diet. Keeping a sleep diary helps identify triggers. If symptoms persist for more than a month or are accompanied by daytime functional impairment, it is necessary to seek timely evaluation at a psychiatric department. Establishing a stable social support system is crucial for long-term rehabilitation, and family members should participate in the treatment process and provide emotional support.