How to overcome the phenomenon of being unable to sleep when something is bothering you

To overcome the issue of being unable to sleep when stressed, you can reduce anxiety's interference with sleep by organizing tasks in advance, practicing relaxation techniques, adjusting pre-sleep routines, establishing positive mental cues, and optimizing your sleep environment. If insomnia persists for more than three months, affects daytime functioning, or is accompanied by emotional disturbances, seek medical advice promptly.

1. Organize tasks in advance: One to two hours before bedtime, write down a to-do list, clarifying priorities and solutions. This helps prevent repetitive thinking about unfinished tasks, externalizes anxiety, and reduces mental overactivity before sleep.

2. Practice relaxation training: Use deep breathing or progressive muscle relaxation to physically relieve tension, reduce sympathetic nervous system activation, and help both mind and body transition into a state ready for sleep.

3. Adjust pre-sleep state: Avoid using smartphones or viewing stimulating content before bed. Instead, read a physical book or listen to calming music to shift your brain from a focused, alert mode to a relaxed state.

4. Establish psychological cues: Remind yourself that sleep is a necessary process for restoring energy. Excessive worry about insomnia can worsen symptoms. Replace anxiety with positive self-talk and cultivate a mindset of "accepting sleep naturally."

5. Optimize sleep environment: Keep the bedroom quiet, dark, and at a comfortable temperature. Avoid working or thinking about tasks in bed, so your body forms a conditioned reflex associating the bed with sleep, minimizing environmental disruptions.

Avoid electronic devices one hour before bedtime, refrain from consuming coffee or strong tea, and avoid heavy dinners. Maintain a regular sleep schedule without staying up late; get up on time even after a poor night’s sleep. Engage in moderate physical activity during the day to relieve stress and support stable nighttime sleep rhythms.