Anyone else stuck in a cycle of insomnia and headaches?

[ringofpeace]

I've been having occasional bouts of insomnia and headaches for the past 10 years, ramping up in frequency the past 4 months or so (nothing has changed in my life—no new stressors or events). GP has been completely useless and everything else I've tried either straight up doesn't work (melatonin, magnesium, Nytol, etc) or caused me to feel worse in the morning (Zopiclone).

I exercise, eat balanced meals, and have even made my bed a 'tech-free' space and nothing seems to be helping!

Here's what happens on an average insomnia day:

1. Eventually fall asleep
2. Wake up after 2 to 3 hours for no reason at all
3. Can't fall back to sleep no matter what I do
4. Fall asleep sometime during the day (midway through doing something else) at my desk or on the sofa
5. Wake up after maybe 1 to 2 hours because of the light or because my neck hurts from the awkward sleep position
6. Move to my bed all comfy with the lights turned off and be wide awake unable to fall asleep again
7. Develop a headache probably due to a lack of sleep

My bed cannot be any more comfortable and on good days I have an amazing sleep but those days are getting increasingly rare. Anyone else in the same boat?

Bump

Look at sleep hygiene, it can be helpful for some people.
Also look at doing a CBT-I online course.
And finally see if you can get a low dose of amitriptyline prescribed but if you do use them take them a good while before bed, say two or three hours.
Do you drink much coffee and tea?
Also are you around the age that peri-menopause/menopause might be kicking in? If so HRT might be able to help.
How severe are the migraines and what do you take for them?