What should I do if I can't sleep at night and always have wild thoughts

Being unable to sleep at night and constantly having wild thoughts can be alleviated through adjusting daily routines, relaxing training, improving sleep environment, psychological intervention, medication treatment, and other methods. Sleep disorders may be related to emotional stress, lifestyle habits, environmental factors, anxiety and depression, physical illnesses, and other reasons.

1. Adjusting your schedule

Maintaining a regular schedule helps stabilize your biological clock. It is recommended to set a fixed time for waking up and falling asleep, and avoid taking a nap for more than 30 minutes. Avoid using electronic devices one hour before bedtime to reduce the interference of blue light on melatonin secretion. Moderate daytime exercise such as walking or yoga should be avoided, but vigorous exercise should be avoided 3 hours before bedtime.

2. Relaxation Training

Progressive muscle relaxation method can relieve physical tension. Starting from the feet, gradually contract and then relax the muscle groups, combined with abdominal breathing exercises. Focusing on the rhythm of inhaling for 4 seconds, holding for 2 seconds, and exhaling for 6 seconds during meditation or mindfulness breathing training, repeated for 10-15 minutes, can reduce sympathetic nervous system excitability.

3. Improve sleeping environment

It is advisable to maintain a bedroom temperature of 18-22 degrees Celsius and use blackout curtains to block out light. Choose a mattress with moderate hardness and bedding with good breathability. White noise devices or earplugs can block environmental noise. Drink warm milk or chamomile tea one hour before bedtime to avoid caffeine and alcohol intake.

4. Psychological intervention

Cognitive behavioral therapy can improve overthinking. Record sleep diaries to identify negative thoughts and replace disastrous imagination with rational responses. Set aside dedicated time during the day to address concerns and establish a conditioned reflex between bed and sleep. When experiencing severe anxiety, exposure therapy can be attempted to gradually adapt to the source of fear.

5. Medication therapy

In the short term, non benzodiazepine drugs such as dexmedetomidine tablets and zolpidem tablets can be used as prescribed to regulate the sleep cycle. When accompanied by anxiety symptoms, consider antidepressants such as paroxetine tablets and sertraline tablets. Traditional Chinese patent medicines and simple preparations Ruwuling capsule and Anshen Bunao liquid are effective for mild diseases. All medications must strictly follow the prescribed dosage. Long term sleep disorders require screening for physical diseases such as hyperthyroidism and restless leg syndrome. Avoid high-fat diet and excessive water intake 2 hours before bedtime. You can try soaking your feet in warm water or gently massaging your temples. Keep the bedroom only for sleep and establish a fixed bedtime ritual such as reading or listening to light music. If the symptoms persist for more than one month or are accompanied by daytime functional impairment, it is recommended to seek evaluation at a psychiatric or sleep specialist.