Managing insomnia and racing thoughts, especially after COVID, can be challenging but there are several strategies you can try to improve your situation. It’s really prudent to focus on both the physical and psychological aspects that are contributing to your sleeplessness. You’ve already established a good sleep routine, which is great, and since your mind tends to race, cognitive-behavioral techniques might be beneficial. Consider practicing cognitive behavioral therapy for insomnia (CBT-I), which focuses on altering the thoughts and behaviors that hinder sleep. It involves techniques such as stimulus control (only going to bed when sleepy and getting out of bed if unable to sleep after about 20 minutes) and addressing your thoughts about sleep which seem to be your main trigger.
Moreover, consider introducing a stress management component during the day, not just before bedtime. Since you mention exercise and meditation, have you considered short relaxation exercises (like progressive muscle relaxation or deep breathing) during work breaks or in the evening not just before bed? Mindfulness exercises, done consistently, can help train the brain to stay present instead of catastrophizing future events or dwelling on worries; this can retrain your thinking pattern gradually over time.
Regarding dietary patterns, ensure you’re consuming balanced meals, particularly at dinner, as hunger can impede sleep onset. If hunger strikes at night, a light snack like a banana or a small bowl of whole-grain cereal with milk could help, but avoid anything that can be stimulating or heavy. The body’s blood sugar can drop during long periods of wakefulness, which might explain why a small snack helps you sleep afterward.
Address how you respond to poor nights of sleep. Avoid napping or drastically changing your routine post a bad night, as this can disrupt your sleep cycle. Try to maintain your schedule as best as possible. Ensure you’re addressing any light exposure issues; bright light exposure in the morning, getting outside, helps to set your circadian rhythm more robustly. This helps your body start producing sleep hormones at the same time each night.
If racing thoughts continue to being a significant barrier, you may want to consult with a healthcare professional. They can explore other potential treatments, like short-term medications, or even investigate if there might be any lingering effects of COVID on your physiological systems that need addressing. Don’t hesitate to seek professional input, especially if the issue persists — it’s crucial they consider all potential contributing factors, including any comorbid psychological circumstances, like heightened anxiety, which could be eroding your ability to fall asleep regularly.
