It takes me an hour to fall asleep slowly, and I keep having random thoughts. What's going on?
Nov 29, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
It may take more than an hour to fall asleep and frequently experiencing intrusive thoughts can be caused by factors such as high stress, circadian rhythm disorders, unhealthy lifestyle habits, anxiety disorders, or depression. When under significant stress, the body secretes large amounts of stress hormones such as cortisol, which increase brain alertness and make it difficult to relax, leading to trouble falling asleep. Establishing good lifestyle habits, such as maintaining a regular sleep schedule and engaging in appropriate physical activity, can help improve sleep quality.
Generally, if it takes about an hour to fall asleep and one frequently experiences racing thoughts, this may be caused by stress, circadian rhythm disorders, unhealthy lifestyle habits, anxiety disorders, depression, or other reasons. If symptoms persist, please seek medical advice promptly. Detailed explanations are as follows:
1. Stress
When experiencing high levels of stress, the body secretes large amounts of stress hormones such as cortisol. These hormones increase brain alertness and make it difficult to relax, leading to trouble falling asleep and racing thoughts. Establishing healthy lifestyle habits, such as maintaining regular sleep schedules, engaging in moderate physical activity, and participating in social activities, can help reduce stress levels.
2. Circadian Rhythm Disorders
The body's circadian rhythm is influenced by various factors such as light exposure, eating habits, and daily activities. Irregular sleep patterns, such as using electronic devices at night or eating dinner too late, may disrupt the circadian rhythm, causing the brain to remain awake when it should be preparing for sleep, thereby resulting in difficulty falling asleep and racing thoughts. Adjusting sleep-wake schedules and attempting to sleep and wake up at the same time each day may help.
3. Insomnia
Insomnia may be related to physiological, psychological, and environmental factors. Racing thoughts can intensify brain activity, making it difficult to fall asleep. At the same time, insomnia itself may cause individuals to become more preoccupied with their sleep problems, creating a vicious cycle. Symptoms may include daytime fatigue, poor concentration, and memory decline. Medications such as Alprazolam tablets, Zolpidem Tartrate tablets, and Estazolam tablets may be used under a doctor's guidance to alleviate insomnia.
4. Anxiety Disorders
Anxiety disorders can be triggered by trauma, stress, medications, alcohol use, and other factors. Anxiety can cause the cerebral cortex to remain in a state of persistent excitation, making it difficult for individuals to relax and enter deep sleep. Additionally, anxious emotions can intensify racing thoughts, forming a vicious cycle, which may be accompanied by physical symptoms such as sweating and hand tremors. It is recommended to follow medical advice and use medications such as Sertraline Hydrochloride capsules, Olanzapine and Fluoxetine capsules, or Venlafaxine Hydrochloride sustained-release capsules for treatment.
5. Depression
Depression is associated with genetic factors, neurochemical imbalances, and psychosocial factors. Depression can disrupt the balance of neurotransmitters in the brain, such as serotonin and norepinephrine, which are closely related to sleep regulation. Patients with depression often experience disturbances in circadian rhythms, leading to difficulty falling asleep. Depressive emotions can also intensify racing thoughts, making it difficult to fall asleep, and may be accompanied by self-blame or suicidal thoughts. Treatment may involve medications such as Mianserin Hydrochloride tablets, Clomipramine Hydrochloride tablets, or Paroxetine Hydrochloride tablets, as prescribed by a physician.
Use a comfortable mattress, pillow, and bed sheets to improve sleep quality.
