Relying on OTC sleeping tablets. What stopped your insomnia without using meds.

[TellySavalashairbrush]

Have had a few very difficult years and experienced a breakdown last year. I’m slowly improving, taking anti d’s and HRT and exercising a lot more. However, I’m still really struggling with sleep. Unless I take sleeping pills (bought over the counter) I wake around 2/3 am and can’t get back to sleep. I work full time and therefore need a good nights sleep, know I can’t take tablets forever , tried the bath, cool room, no tv or phone routine but to no avail. Anyone had similar issues and solved the problem without meds?

I've just started using a sleep pilow spray and now sleeping really well again.

Magnesium supplement has helped me massively. Also I do a bedtime hypnosis so I settle to sleep better. It’s by no means fail safe but it definitely helps!

I find a weighted blanket somewhat helpful.

what @FaithInfinity said - I do both of these. But the thing that has made the biggest difference is the advice they alway give you, which is only to use your bed for sleeping. I ignored this for ages, but when I made the change it made a massive difference to the quality of my sleep.

Also, if the OTC sleeping tablets are antihistamines, I find they don't work after a while. When desperate, I use melatonin, which I bought online for jetlag. 1/4 of a 3mg tablet is enough to give me a really good night.

I have no problem falling asleep - it's staying asleep that's difficult.

I find antihistamines are the only thing that works, and I've been taking them for a long time. I check periodically with my doctor and he doesn't have a problem with me taking them.

I am going to try magnesium as well.

Room diffuser with a mix of essential oils to encourage relaxation and sleep
Sleep easy tea just before bed
Lavender pillow spray
Sleep sounds on Alexa
No screens at least an hour before bed

This website freecbti.com really changed my thinking/behaviour about sleep. Takes a bit of effort, but really worth it

YouTube sleep meditation! (I'll have a look for the one inna mo) I was so sceptical, I'd put it on and my brain was telling me 'this won't work, this wont work' but everytime I'd get passed the 'relaxation' stage, the guy would start to talk about 'being on top of a hill, a stream down below, to the right were fence posts' then he'd talk you walking down it, counting the fence posts from down from 100, the grass beneath your feet, the stream at the bottom.....' I never reached the bottom.....Zzzzz - before that, only meds worked- it was a game changer for me-

Increasing oestrogen helped cure my early morning waking

A good mattress, duvet & pillow.
Discovering Joe Baker's nature sounds on my Alexa. So relaxing. I drop off so quickly by focusing on the sounds and imagining myself being there.

web.tunecore.com/music/joebaker

My particular favourite is 'Babbling Brook'

exercise after dinner (of just a 20 min walk).
magnesium
and: no stress. if I wake and can't get back to sleep, I listen to gqt pod casts. lying down will rest me. great if I can fall back asleep - no drama if I can't.

I listen to the Paul McKenna sleep cd

I listen to podcasts. I have some comfortable in ear headphones, I take out the one in the side I'm lying on so just listen through the other ear. Also, I must be warm, especially my feet!

@Taddda strangely enough that’s the exact same hypnosis that sorted out my insomnia. Even helps with jet lag too. Loved it so much I bought the file so I have when not online. Is it something like hypnosis in mind? It’s the counting down of fence posts that always finish me off too!

@bettybigballs I'm trying to have a look for it, its definitely something like that- Works a treat doesn't it!!

Magnesium foot soak before bed, meditation and no screens!

@Taddda is it this one?

@ClientListQueen That's really similar to it but I'm sure he had a really soft Australian accent- I haven't had to use it since the Dds were born (obviously !) So hope it's still on there, I'll keep checking. Thanks for having a look, it really did help me, it'd be nice to pass it on! (I think the one you posted would work quite well too though)

and the biggie (for me) no caffeine (coffee, tea, cola, dark chocolate) after lunch.

@Taddda which you tube sleep medication did you use?

Is it a russ Melrose relaxation? They are good.

@artisanparsnips what do you do if you don't stay in bed. It's recommended that you do something relaxing but if you wake at say 2.30 that's a lot of reading or jigsawing .

Have you tried upping your hrt?

My insomnia has been caused by taking Sertraline. Anyone else the same? I'm on day 18 of 50mg Sertraline and have had insomnia from day 1. 3 nights in a row with no sleep at all. Some with 2 hours sleep.
Dr given me Zopiclone for a week. Took first one last night and got 4 hours sleep.

Also watching for something new to try. Just had second night using 1000mg cbd oil but have been very restless without sleeping pills both nights