What should I do if I can't sleep due to my wild thoughts at night

Being restless at night can be alleviated by adjusting daily routines, relaxing training, improving sleep environment, psychological counseling, medication treatment, and other methods. Insomnia is usually caused by psychological stress, unhealthy lifestyle habits, environmental interference, anxiety and depression, physical illnesses, and other reasons.

1. Adjust your schedule

Keeping a fixed bedtime and wake-up time helps establish a biological clock pattern. 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. Engage in aerobic exercise such as walking or yoga during the day, but avoid vigorous exercise 3 hours before bedtime.

2. Relaxation Training

Progressive muscle relaxation method can systematically relieve physical tension, gradually contracting and relaxing muscle groups from toes to head. Abdominal breathing training activates the parasympathetic nervous system through slow deep breathing, which is more effective when combined with the 4-7-8 breathing technique. Meditation or mindfulness practice can reduce mental rumination, and it is recommended to use guided audio for beginners.

3. Improve the environment

It is advisable to maintain a bedroom temperature of 18-22 degrees Celsius and use blackout curtains to isolate light interference. Choose a mattress and breathable pillow with moderate hardness, regularly replace bedding to maintain cleanliness. If necessary, use a white noise machine to mask environmental noise or wear comfortable earplugs.

4. Psychological counseling

Cognitive behavioral therapy can correct catastrophic thinking about insomnia, and recording sleep diaries can help identify negative beliefs. Stress management techniques include time planning, problem-solving training, etc. When experiencing severe anxiety, professional psychological counseling can be sought. Avoid repeatedly checking the clock before bedtime to exacerbate anxiety.

5. Medication Treatment

Short term insomnia can be treated with non benzodiazepine drugs such as dexmedetomidine tablets and zolpidem tablets according to medical advice. Long term insomnia needs to be evaluated before using melatonin receptor agonists such as remdesimide capsules. When accompanied by depressive symptoms, trazodone tablets may be used in combination, but caution should be exercised about the risk of drug dependence. Traditional Chinese medicine preparations such as Wuling capsules have a certain effect on insomnia of heart kidney non crossing type. Establishing bedtime rituals such as soaking feet in warm water and reading paper books can help relax both body and mind. Avoid greasy and spicy food for dinner, and limit caffeine intake in the afternoon. If the symptoms persist for more than one month or are accompanied by daytime functional impairment, it is necessary to seek medical attention at a sleep specialist to rule out organic diseases such as sleep apnea syndrome. Daily attention can be diverted through hobbies such as gardening and painting, reducing pre sleep thinking activity.