How to cope with a restless mind, always thinking about pending tasks, and being unable to fall asleep?

Hello!

Everyone can sleep, but it's complicated. Your description is brief, so I'll share my views. If they don't apply, ignore them.

[1] Reasons for trouble sleeping

The original temperament of the host is likely highly sensitive, sensitive to the environment, and alert.

The environment and changes in it can be seen as external stimuli. Some people are born with very sensitive nervous systems. Even the slightest thing can set them off. This makes them think they are not safe, so they can't sleep.

Light, sound, others, discomfort, unfinished matters, and uncertainty are all sources of stimulation. Some people may be sensitive to some of these, and the poster may be mainly sensitive to unfinished matters and uncertainty, but they should also be sensitive to sound. The poster mentioned that the family makes too much noise when they come home.

I don't know how old the poster is or if he's studying or working. Tasks have deadlines or schedules, and there are difficulties and obstacles. These are intense mental activities that can cause stress.

These activities and stress will activate your nervous system. If you stay in this state for a long time, it will be hard to fall asleep.

If the original poster is not highly sensitive, it doesn't affect the logic or conclusions. "High" is relative. Perhaps the poster's sensitivity is average, but academic or work pressure may be higher.

Sensitivity is just a way of describing how well a person adapts to their environment. If stress is greater than the nervous system can cope with, it can be described as "too stressful" or "too sensitive".

It could also be that the host has something important to do or is sensitive to something in a certain area, causing the nervous system to alarm. It could also be that long-term fatigue or low mood has caused sleep disorders.

[2] Possible ways to improve

Try anything that helps calm your nervous system.

Do the three or five most important academic or work tasks every day and leave the rest to chance. This means going to bed every night without any unfinished business, which reduces mental stress and allows your tense nerves to relax.

Similarly, you can let go of things you can't control by identifying the risks and dangers. This can help you worry less and reduce your stress.

After relieving stress, spend the time you have gained on improving your physical health. For example, prepare well-balanced meals, participate in recreational activities, chat with friends, or spend time alone doing things you like. Exercise daily. It boosts the immune system, improves physical function, and improves sleep.

Make your sleeping environment comfortable. Use soft or no light, earplugs to block out noise, talk to family about being quiet when you come home late at night, eat and drink before bed, and avoid mentally challenging things one or two hours before bed.

You can also try mindfulness breathing to relax. Slow, deep breathing and exercises can help relax your nervous system.

There are also professional methods like hypnotherapy, but you have to be persistent. Not every method is right for you, so you have to keep trying.

Perseverance is a luxury.

If the original poster is dealing with something significant, the above methods will be less effective. The original poster will need to deal with the knots first.

May you find the right way, sleep well, and have energy.

The above. Love you.

Hello, my name is Yiyashu, and I'm a Heart Exploration Coach. I'm so happy to be here to support you in facing your current challenges.

After reading your words carefully, I feel that your trouble sleeping at night is actually due to your worries, my dear.

You also mentioned that using music at night to help you sleep is ineffective. It's totally normal to have a mind that's very active at night! It's just that when you're in the dark, your mind will wander to some messy things that have not happened yet and need to be dealt with. I can feel that when you go to sleep at night, you are not calm and at peace inside. At the bottom is anxiety, and this subconscious anxiety is presented through some colorful images in the dark.

To solve this little problem we're facing, we just need to take a moment to explore this anxiety, starting with the emotions.

Take a moment to think about what happened during the day that made you feel anxious. We all worry about things sometimes, and it's totally normal! It's usually the things we can't control or deal with well that make us feel anxious. When we can't deal with them very well, it's natural to worry about them.

Do you think some of these things that make you anxious are related to other people? Or are they more about work content or skills?

If you've found a direction for the category, you can keep going! Ask yourself, which aspect of this matter makes me afraid and worried? Could it be because some people and things evoke the same negative feelings as in the past?

Or maybe it's because I feel out of control and frustrated because I don't know how to deal with people and situations?

If you're feeling overwhelmed by some current situations that are reminiscent of past experiences, you can always find a coach or counselor to help you navigate your emotions.

If there are some things that you just can't face and deal with at the skill level, don't worry! You can try to break down the skills involved in the task and find the appropriate channels to learn and expand your abilities.

As you gain more control over things that are difficult for you, you'll find that your anxiety and worry will gradually subside. And at night, before bed, you can also reduce some of those unconscious worries and anxieties. Your brain will naturally slow down as a result.

Also, I know it can be tough when your family comes home at night and you're trying to sleep. I've been there! I suggest you chat with them during the day when you're feeling calm and ask them to be as quiet as they can after they come home. That way, you can get some rest!

I also have another suggestion for you! Why not try buying a pair of noise-reducing earplugs for sleeping? They can help you reduce the interference of external noise and play a role in physically reducing noise.

If you're still having trouble sleeping at night and you're dealing with insomnia, remember that forcing yourself to sleep when you're sleepless will only have the opposite effect. It's okay to not be okay. Don't worry about insomnia too much. The more you think about it, the more it'll start to affect your brain.

I'm so happy to be able to give you all of these suggestions! If you still have any questions, you can book a session with me through the Heart Exploration service, and I'd be more than happy to provide you with more detailed one-on-one support!

Hello, question asker!

From what you've said, it seems like you're struggling with insomnia. It's a really unpleasant feeling. If it goes on for too long, it'll not only affect your energy levels the next day, but it'll also have a negative impact on your health.

As you mentioned, you'll probably feel pretty groggy the next day. I remember reading a book that described insomnia like this: it's been proven that you can't force yourself to sleep.

This is a dynamic process, like relaxation, so you have to let go before you can enter. The more you try to fall asleep, the more stress and anxiety you generate, which in turn keeps you awake.

You can absolutely experience these feelings!

So, how can we make it easier to fall asleep? We can make a few simple changes to our surroundings. For instance, choose pajamas and bedding in calming colors, keep the music at a low volume, and dim the lights. If you have access to it, burning lavender essential oil incense can also help.

You might also want to try the following:

1. The breathing relaxation method is simple: go to bed on time, lie on your back, dim the surrounding light, and skip the sleep-inducing music. Take a few deep breaths, then relax bit by bit from your scalp to your toes, focusing on the parts that need to be relaxed.

2. Sleep aid meditation: You can open the 166 Mental Health app and search for Meditation Planet. There are lots of free, effective sleep aid meditations available.

Meditation helps us focus on our breathing and body, rather than on thoughts and images. Abdominal breathing can calm the sympathetic nervous system and put the brain into a calm mode, so you can fall asleep quickly.

3. Be grateful: Try to think of at least ten things or people you're grateful for every day, and you'll find it's much easier to fall asleep.

4. Try to fit in some regular exercise during the day, like walking, yoga, or swimming.

If you've been having sleep problems for a while, it might be your body's way of telling you to make some lifestyle changes. Like any other bodily symptom, this is something you should listen to.

It's possible you're feeling stressed, as stress can also affect sleep. Once the underlying issue is resolved, your sleep may improve.

I hope my response helps a little, and I wish you a good night's sleep!