What should I do if I can't sleep because my mind is troubled?

When unable to sleep due to mental distress, improvements can generally be achieved through methods such as writing down thoughts to organize emotions, creating a comfortable sleep environment, practicing relaxation techniques, limiting pre-sleep stimulation, and establishing regular sleep habits. Specific details are as follows:

1. Writing to organize emotions: Before bedtime, use paper and pen to write down your concerns and thoughts one by one, including the issues troubling you and possible solutions. The process of writing helps clarify your thoughts, prevents repetitive rumination in your mind, reduces psychological burden, calms your emotions, and prepares you for sleep.

2. Creating a comfortable sleep environment: Adjust the bedroom’s temperature, lighting, and noise levels to maintain a comfortable temperature, soft lighting, and a quiet atmosphere. Use blackout curtains or earplugs if needed. Avoid activities unrelated to sleep on the bed, such as working or using your phone, so your body develops a conditioned reflex associating the bed with sleep.

3. Practicing relaxation techniques: After lying down, try deep breathing or progressive muscle relaxation. For example, inhale slowly for 4 seconds, hold your breath for 4 seconds, and exhale for 6 seconds. Alternatively, start relaxing muscles from your toes upward, gradually releasing tension throughout your body. Physical relaxation promotes mental calmness, reduces anxiety, and facilitates sleep.

4. Limiting pre-sleep stimulation: Avoid electronic devices such as smartphones and computers 1–2 hours before bedtime to minimize blue light interference with sleep. Also avoid consuming caffeine-containing beverages like coffee or strong tea, engaging in intense discussions, or watching exciting or stressful content, all of which may heighten emotional arousal and hinder falling asleep.

5. Establishing a regular sleep routine: Go to bed and wake up at the same time every day, even on weekends, to help regulate your body's internal clock. If you’re unable to fall asleep within 20 minutes, get up and move to a dimly lit room to engage in a simple relaxing activity until you feel sleepy, then return to bed. This prevents increased anxiety from trying too hard to fall asleep.

During the improvement process, accept occasional fluctuations in sleep quality and avoid excessive worry over a single night of poor sleep. If the problem persists long-term and affects your daytime functioning, it is advisable to seek professional help. Addressing underlying emotional issues through psychological counseling or other therapies can gradually restore healthy sleep patterns.