What should I do if I always have wild thoughts and insomnia when I sleep at night

Insomnia can be alleviated by adjusting sleep schedule, relaxing training, improving sleep environment, psychological counseling, medication treatment, etc. Insomnia may be related to emotional stress, unhealthy lifestyle habits, anxiety and depression, hormonal imbalances, chronic diseases, 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 go to bed at the same time every day and avoid taking a nap for more than 30 minutes. Stop using electronic devices one hour before bedtime to reduce the inhibition of melatonin secretion by blue light. You can try gentle stretching or reading paper books to help transition to sleep.

2. Relaxation Training

Progressive muscle relaxation method relieves physical tension by alternately tightening and relaxing muscle groups, while abdominal breathing training can reduce sympathetic nervous system excitability. Mindfulness meditation guides attention to the present moment and reduces rumination. These methods require daily adherence for 20 minutes, and the effect is more significant if they last for more than 2 weeks.

3. Improve sleeping environment

Maintain a bedroom temperature of 18-22 degrees Celsius, use blackout curtains to block light, choose a moderately hard mattress and breathable bedding. White noise devices or earplugs can block environmental noise interference. Avoid placing work items or electronic devices in the bedroom and establish a simple sleeping space.

4. Psychological counseling

Cognitive behavioral therapy can correct excessive concerns about insomnia and identify misconceptions through sleep diaries. Anxiety and depression patients can receive professional psychological counseling to address potential emotional issues. Group therapy or stress management courses can help establish healthy psychological coping mechanisms.

5. Medication therapy

In the short term, non benzodiazepine sedatives such as dexmedetomidine tablets and zolpidem tablets can be used according to medical advice, or melatonin receptor agonists such as remifentanil tablets can be used. Traditional Chinese patent medicines and simple preparations Wuling capsule and Bailemian capsule are effective for mild insomnia. Attention should be paid to the risk of dependence on all medications, and continuous use for more than 4 weeks is not recommended.

For long-term insomnia patients, it is recommended to record sleep logs to help doctors evaluate and maintain moderate exercise during the day but avoid vigorous activity three hours before bedtime. Dinner should not be too full, limit caffeine and alcohol intake. If the symptoms persist for more than one month or are accompanied by daytime functional impairment, it is necessary to go to a neurology or sleep specialist for multi-channel sleep monitoring to rule out organic diseases. Establish soothing bedtime rituals such as soaking feet in warm water, listening to light music, and cultivate a conditioned reflex relationship between the bed and sleep.