"I couldn't sleep again."
Kaito entered the classroom in the morning with a tired face.
Sora asked worriedly. "How many days?"
"Three days," Kaito answered. "Thoughts won't stop."
Leo showed interest. "What are you thinking about?"
"Various things," Kaito answered vaguely. "Exams, friendships, future... one after another."
Sora opened the notebook. "That might be intrusive thoughts."
"Intrusive?"
"Thoughts that arise unintentionally, difficult to control," Sora explained. "Especially active at night."
Leo supplemented. "During the day, there are many external stimuli. But at night it's quiet, and internal voices become louder."
Kaito nodded. "Exactly. When I get in bed, thoughts overflow."
"And the more I think, the less I can sleep."
Sora empathized. "A vicious cycle."
"How can I stop it?" Kaito asked.
Leo thought. "First, don't try to stop thoughts."
"Don't stop?" Kaito was surprised.
"Paradoxically," Sora explained. "Trying to suppress thoughts makes them stronger."
"If told not to think of a white bear, you think of it."
Kaito tried. "True. Now I'm thinking of a white bear."
Leo laughed. "That's the paradoxical effect of thought suppression."
"Then what should I do?"
Sora suggested. "Acknowledge thoughts and let them flow."
"Notice 'Oh, worry came again' and don't chase it."
"Don't chase?"
Leo used a metaphor. "Thoughts are like leaves flowing in a river. Don't grab them, just watch them flow."
Kaito thought. "Sounds difficult."
"Practice is needed," Sora admitted. "It's a technique called mindfulness."
"Another method," Leo continued. "Schedule time for thoughts."
"Schedule?"
"Yes. Plan 'I'll think about this problem tomorrow at 10 AM.'"
Sora nodded. "Teach the brain that night is not time for thinking."
Kaito looked doubtful. "Will that really stop it?"
"Not completely," Leo admitted. "But you can tell yourself 'not now.'"
Sora supplemented. "Much anxiety comes from the illusion 'I must solve it now.'"
"But actually, thinking at night doesn't solve anything."
Kaito was convinced. "True. Things I thought about at night often seem trivial in the morning."
"Exactly," Sora said. "Night is when thoughts distort easily."
Leo suggested. "Also, create a bedtime routine."
"Routine?"
"A fixed action pattern," Leo explained. "A ritual to tell the brain 'it's time to sleep.'"
Sora gave examples. "Read a book, drink warm beverages, stretch."
"Avoid screens," Leo added. "Blue light promotes wakefulness."
Kaito took notes. "I'll try."
"One more thing," Sora said. "When you can't sleep, get up."
"Get up?"
"Rather than tossing in bed, get up once and do relaxing activities."
Leo nodded. "To make the brain remember bed is for sleeping."
Kaito felt a bit hopeful. "There are various methods."
"Sleep is important for mental and physical health," Sora said. "Don't neglect it."
Leo added. "If it continues long, consider consulting a specialist."
Kaito nodded. "Thank you. I'll try tonight."
Sora encouraged. "Even if it doesn't work at first, don't give up."
"Changing habits takes time."
Leo said finally. "Nights when thoughts won't stop are hard. But coping methods exist."
Kaito left the classroom. Tonight might be a different night.
Outside the window, dusk began. Night will come again. But this time, he's prepared.