Bloody insomnia - help me sleep!

[MakeMineALargeProsecco]

Am going through a relationship breakdown & my sleep pattern is up the creek.

I was so exhausted I fell asleep at 10pm, but then woke up at 11 & now can't get to sleep.

I'll make a doctor's appt, but is there anything anyone can suggest?

Apps, music, you-tube?

I'll try bloody anything!

Just listening to any audiobook works for me but this one actually comes with a warning not to listen to it whilst driving

www.audible.co.uk/pd/The-Tractor-Who-Wants-to-Fall-Asleep-US-English-A-New-Way-of-Getting-Children-to-Sleep-3-Audiobook/B078YYBTV9

Laying in bed and wishing yourself to sleep won't work. I'd get up and watch a bit of tv.

I've found some relaxing sleep music but the sodding app only plays 1 at a time

Well no, using your phone isn't going to help. Get up, have a banana if you have one, sit in a dimly lit room and maybe try to read a chapter of a book.

I got there in the end by playing an album of sleep sounds, but was awake between about 11-3am, then woke up at 7am.

I haven't had a period since October (and only spotting then) so I suspect the menopause is playing it's part too.

No idea if you're open to prescription meds but amytryptaline has changed everything for me after many years of insomnia. I no longer dread bedtimes ⭐️ Just a low dose was all I needed and I haven't experienced any side effects.

Hope you find something - insomnia is the PITS.

I find listening to guided meditations helpful - I like Jason Stephenson or Meditation Vacation the best. You can look for general calming lines of theres ones that are more like guided story telling. I pop one on my phone then place my phone face down on the floor to stop the light.

Weighted blanket

If it's unhappy emotions keeping you awake then you have to find a way to not be feeling them at bed time.

I had this due to depression.
Obviously go on antidepressants... I was on fluoxetine. The second day of taking them I got "snowed" and slept on the sofa from 4pm (was teaching in a broken school with broken kids and SLT) until 9 when my BF sent me to bed and slept through until 7.30 (school wasn't far away).
And I got better and into a proper routine.... I just needed the medical help.
Before that I had zyclozone or something like that as a prescribed med for sleep.

When it was just occasional periods of insomnia I used over the counter herbal remedies which worked.

When awake, get up, drink milk or hot chocolate then go back to bed. In this time don't use electronic devices or stimulate your brain in any way. Yoga?

@MakeMineALargeProsecco
Use YouTube for sleep sounds you can get 5+hr ones

Thanks, @CatEnabler - I've done a couple of the NHS online quizzes & my mood is ok, it seems to be more anxiety than depression.

I'll make a Dr's appointment & go from there. I've never taken AD's before & would be concerned about side-effects & potentially taking time off work (NHS worker & we are very short-staffed).

@MakeMineALargeProsecco
I took no time off work. There were no side effects for me, took them at night. Fluoxetine is an AD used for anxiety Xx
All the best

Find a mindfulness app and do a full body scan meditation. I've never got half way before falling asleep 😁

Another vote for a weighted blanket been absolutely sleep transforming !

I'm a long term insomniac... I hope you never get to that position , but GP has tried me on most things. I am happy to have found Amyltryptilne , an anti anxiety drug also used for muscle relaxation. 20mg does it for me ( also non- addictive) ... good luck. It's awful to not sleep, affects so much of life.

Ps I have also had to resort to zopiclone in the past. Sometimes you get to the stage you jus t have to sleep so don't beat yourself up if you need sleep meds for desperate times.

I put a familiar audiobook on with enough time to run to go all night. Name of the Rose is a good one, lots of long passages about theology.

Thanks for all the advice.

I'm just shattered as I've only had one decent nights sleep in five.

Usually it's two crap sleeps followed by a decent one.

I've run both days this weekend & taken it easy.

Plus put my electric blanket back on the bed as the warmth relaxes me.