What should I do if I have wild thoughts and can't fall asleep after closing my eyes

If you can't fall asleep immediately after closing your eyes, you can improve it by adjusting your sleep environment, relaxing training, maintaining a regular schedule, psychological counseling, medication, and other methods. This situation may be related to factors such as anxiety, stress, and poor sleep habits.

1. Adjust the sleeping environment

Keep the bedroom quiet, dark, and at an appropriate temperature, use blackout curtains to reduce light interference, and choose comfortable mattresses and pillows. Avoid placing electronic devices in the bedroom to reduce blue light stimulation. Avoid using mobile phones or computers one hour before bedtime. Instead, read physical books or listen to light music.

2. Relaxation Training

Try the progressive muscle relaxation method, starting from the feet and gradually tightening and then relaxing muscles in various parts of the body. Abdominal breathing exercises can also help relieve tension, with the abdomen bulging during inhalation and slowly exhaling during exhalation. Meditation or mindfulness practice can help shift attention and reduce distractions.

3. Regular schedule

Fixed wake-up and bedtime times every day, including weekends. Establish bedtime rituals such as soaking feet in warm water, drinking warm milk, etc., to send sleep signals to the body. Avoid taking long naps during the day and limit your nap time to within 30 minutes. Increase daytime activity appropriately, but avoid vigorous exercise 3 hours before bedtime.

4. Psychological Counseling

Long term psychological stress may lead to sleep problems, and emotions can be released by writing diaries to record troubles or confiding in trusted people. Cognitive behavioral therapy can help change negative thinking patterns. If self-regulation is not effective, it is recommended to seek the help of a professional psychological counselor.

5. Medication treatment

Severe insomnia can be treated with sedative and hypnotic drugs such as dexmedetomidine tablets, alprazolam tablets, and zaleplon capsules according to medical advice. Traditional Chinese patent medicines and simple preparations such as Anshen Bunao Ye and Zaoren Anshen Capsule also help improve sleep. Medications should be used strictly according to medical advice to avoid self adjustment of dosage or long-term dependence. Establishing healthy bedtime habits is important for improving sleep quality. Dinner should not be too full, and caffeine and alcohol intake should be avoided. Maintain moderate exercise during the day, but engage in gentle stretching activities before bedtime. If the symptoms persist for more than 2 weeks or are accompanied by low mood, changes in appetite, etc., it is necessary to seek timely medical attention from a psychiatric or sleep specialist. Sleep problems may affect physical health and quality of life, and early intervention is more effective.