Why can't I sleep at night? I always have wild thoughts

Being unable to sleep at night and constantly having wild thoughts may be related to psychological stress, disrupted lifestyle habits, environmental factors, anxiety disorders, or depression. Symptoms can be alleviated through adjusting daily routines, relaxing training, improving sleep environment, and psychological therapy.

1. Psychological stress

Work study stress or interpersonal conflicts may cause the brain to remain in a state of sustained excitement. It is recommended to use relaxation techniques such as meditation and deep breathing to relieve tension and avoid dealing with complex tasks before bedtime. If such a situation persists for a long time, psychological counseling can be considered to help alleviate emotions.

2. Irregular lifestyle habits

Drinking strong coffee and tea before bedtime and using electronic devices at night can interfere with melatonin secretion. It is recommended to establish a fixed sleep schedule, stop strong light exposure 1-2 hours before bedtime, and soak your feet in warm water to promote sleep. Keeping the bedroom temperature appropriate and controlling the amount of water consumed at night can reduce the frequency of wakefulness.

3. Environmental factors

Noise, excessive light, or uncomfortable bedding can affect sleep quality. You can use blackout curtains and earplugs to improve the environment, and choose a pillow with appropriate support. Avoiding using the bedroom as a work and entertainment space and maintaining a pure sleep environment can help form conditioned reflexes.

4. Anxiety disorder

Patients with generalized anxiety disorder often have difficulty falling asleep and frequent awakenings due to multiple dreams. The clinical manifestation is continuous worry accompanied by palpitations and sweating, which can be relieved by cognitive-behavioral therapy combined with drugs such as paroxetine tablets and sertraline hydrochloride tablets. A personalized plan needs to be developed after evaluation by a professional doctor.

5. Depression

Depression patients often wake up early with negative thoughts and rumination. Symptoms include persistent low mood and decreased interest, requiring a combination of psychological therapy and antidepressant medications such as fluoxetine hydrochloride capsules and mirtazapine tablets. It is recommended to record sleep logs to help doctors assess changes in the condition. Establishing regular bedtime rituals such as reading paper books and listening to light music can help with psychological relaxation. Ensure moderate outdoor exercise during the day but avoid vigorous activities at night, and limit nap time to within 30 minutes. If sleep problems continue to affect daytime function for more than two weeks, it is recommended to visit a sleep specialist or psychological department for evaluation. Avoid purchasing sleep aids on your own, as certain ingredients may develop dependency and worsen symptoms.