What to do for insomnia and sleep problems after COVID with racing thoughts at night?

It seems like you’ve already adopted a solid sleep routine and are prioritizing sleep, which is great. However, the racing thoughts you’re experiencing might be linked to anxiety, especially concerning sleep itself, which is a common issue often observed post-COVID. We need to focus on calming the mind before bed. First, continue maintaining that consistent sleep schedule, as it’s crucial for regulating your circadian rhythm. Consider the use of progressive muscle relaxation techniques. Before sleeping, systematically tense and then relax different muscle groups from head to toe. It can help distract from overactive thoughts. Also, avoid stimulating activities and bright screens at least an hour before bed to reduce the blue light exposure that can hamper melatonin production. Additionally, consider cognitive behavioral techniques specific to insomnia (CBT-I), which might help address the underlying anxiety about sleep and manage your thoughts more effectively. You can try apps or online resources designed for CBT-I if in-person sessions aren’t feasible. It’s also wise to use your bed strictly for sleep and intimacy — no reading or watching TV — so your mind associates it with rest. Adding physical relaxation techniques, such as gentle yoga or deep breathing exercises, during your wind-down routine might offer additional benefits. If your symptoms persist or worsen, consider seeing a healthcare provider, possibly a sleep specialist, to explore further options such as possible medication or additional therapy. Keep monitoring your symptoms and any potential improvements. Be mindful of any red-flag symptoms, like severe dizziness or if daytime functioning is significantly impaired, which would warrant prompt medical attention.