Insomnia killing me

[Dappy777]

Does anyone have any tips for overcoming insomnia. It's caused by stress/anxiety/tension.

In general, the only advice I can find is so obvious it's bloody infuriating. I mean obviously I'm avoiding caffeine, and obviously my bedroom is "cool and dark" (do they think I try and sleep with a flippin spotlight on me?). I hate taking meds, but the only things that work are sleeping pills and tranquilizers. The problem is they leave me groggy and headachy the next day.

I averaged about 4 hours sleep a night for years before being put on mirtazipine. Now sleep through fairly reliably. Game changer!!

I really empathise-I am really struggling with sleep at the moment.

Mine is 99% stress from work but am struggling with an exit plan there, so the stress remains. I get to sleep fine-usually conk out very quickly as I'm exhausted from not sleeping the night before, but I wake up at 4 ish with palpitations and then lie there trying not to think about work until the alarm goes off at 6.30. Sometimes I've just managed to doze off, but often I'm just lying there telling myself that being still and trying to breathe calmly is nearly as good as sleep.

My mind really wanders though-into crap stuff from work, pointless worrying about things I said once in a random conversation that I wish I hadn't said! I'm not particularly anxious during the day, but 4am seems to throw up all sorts of insecurities!

I'm on HRT as I kept reading that caused lots of similar symptoms but I haven't noticed any differences. Am trying magnesium, but that seems to be upsetting my stomach. I was prescribed beta blockers but they seemed to stop me from getting into any sort of deep sleep. I'm then struggling and emotional during the day which probably means I'm not doing as good a job at work as I should be, which I can then worry about at 4am the next day!

The GP said that beyond a good sleep routine, diet/exercise (and quitting my job!), that anti-depressants was the only other thing she could give me. I don't really want to take them though.

Sertraline completely changed things for me. I sleep so well now.

Lavender spray. And accepting that any rest is better than nothing, it doesn't gave to be a deep sleep.

It's horrible, you have my sympathy. Some of the best sleep I've had recently has been with no alcohol and a high protein, moderate carbs and fat diet. Eating complex carbs with your evening meal helps. Actually getting up and moving to another room, reading or listening to the radio or music can help. Go back to bed only when you're feeling tired. Try to stop bed being a place of torture. Depending on where you live, you could try going out for a walk.

All of the stuff people "swear by" just gave me rage because they don't work. I could bathe in a vat of lavender and magnesium and it made no difference.

I don't need the amytriptiline every night or even every week but it has genuinely changed my life.

I wonder if more moderate exercise might be better. A walk in the sunlight earlier in the day, ideally lunchtime. Swimming helps some people. But not too close to bedtime or you'll still have the endorphins pumping round.

I like Spotify sleep music. Can't get on with meditations etc, I find them too boring.

If you nap in the day (and we all know you shouldn't) limit it to 20 mins.

Nothing whatsoever worked for me, including:

• prescription sleeping pills (zopiclone)
• over the counter antihistamines
• melatonin
• sleep hygiene
• vaping weed
• camomile tea

I'm now on 15mg of Mirtazipine and it's done the trick. I'm also taking Magnesium every night too.

If you decide to take magnesium before bed, please ensure it’s magnesium GLYCINATE unless you want to disrupt your digestive system!

It works really well for me.

Well, it's now 2:30 in the morning and I'm wide awake. Just can't sleep. Went to bed at 11:00 and have given up. I could f-ing scream. I feel like crying/throwing something through the window. I'd pay £100 for a few hours of deep, nourishing sleep. I can feel a migraine coming, which always happens during these bouts of insomnia. Life is hard enough, but I could cope if I could sleep properly. Not being able to sleep tips me over the edge. I'm sick of going to bed in fear, wondering what my body will do. Tonight it's decided it doesn't want to sleep, and that's that. So now I'm going to have to cancel things I need and want to do. I can't face them with a migraine and a mind that doesn't function properly.

Insomnia got me too. Despite a zopiclone.

it’s shit. Sorry

Same boat here. Haven't slept properly for months. I am really resisting anti depressants as I am going through a separation of my instigation and it is long and protracted with no end in sight and I am determined I am strong enough and won't let it break me. But the lack of sleep is awful. I fall asleep no problem but rarely sleep more than 4 hours and often less. I am an emotional wreck!

This is so helpful. I've had insomnia on and off for years. I'm awake for hours in the night but too tired to do anything "useful".

Over the years Ive improved with melatonin and magnesium l-threonate. They're just not helping at the moment due to a family bereavement.

Then there's my DH's snoring and anxiety about getting to sleep before he does, it's become a vicious cycle of overtiredness, stress and anxiety.

Me too…

but I’m steroid ms and other medications… problem is u have to work… life is hard with chronic illness. I don’t qualify for PIP it’s disgusting.

I was the same. Anxiety and stress just didn't let me sleep. I ended up in desperation trying the CBD oil below and it was a game changer. Just chilled my head out enough to allow me to get to sleep. This brand also do a daytime one which took the edge of the anxiety loads at work etc.

www.hollandandbarrett.com/shop/product/cannaray-night-time-cbd-oil-1800mg-30ml-60061668

If you've some money to throw at it, try this: https://www.theinsomniaclinic.co.uk

It did really help.

Sympathies. It really is crippling. I’ve been very susceptible to insomnia all my life.

Doctors tend to look at insomnia as purely a sleep problem, hence sleep hygiene suggestions, but for me and I think many others, it’s really driven by anxiety, stress, or other big emotions eg from relationship breakdown. Or depression.

So you can tackle the anxiety etc, but often that’s a long term thing. I find that antidepressants can be very helpful, especially those which are good for anxiety as well (I believe Mirtazapine is the best)

Listening to audiobooks has saved my night’s sleep countless times. The story provides distraction from your thoughts, and the sound of a voice is very soothing. Pick them carefully (a story rather than current affairs, a voice that you like). I listen to the same ones over and over when I can’t sleep and they’ve become my safe space.

I have read through the thread carefully, and made notes. Thanks for the advice everyone. I'm very grateful.

The underlying cause is 100% stress/worry/anxiety. I read something by an expert who said that, in general, insomnia is anxiety. In my own experience I'd say that's true. I was on Seroxat/Paxil for years but finally got off it in 2015. I really don't want to go back on them. Is there an anti-depressant that mainly combats anxiety? Ideally one you can take now and then? People have mentioned Sertraline, Mirtazapine, Amitriptyline, Promethrozine and Progresterone – all new to me. Klonopin definitely helps, whereas sleeping pills don't (which kind of proves the problem is anxiety, since Klonopin is for anxiety, not insomnia).

Propanalol is a beta blocker that stops the symptoms of anxiety, but isn’t an anti depressant. I forgot I used to take this actually! Might be worth speaking to your GP about those? They helped me manage the symptoms while I dealt with the cause.

I take 40mg of propranolol before anything particularly anxiety-inducing, such as an interview, flight or any public speaking, and it takes the edge off somewhat.

I've had a couple of years of quite bad insomnia. I can sympathise greatly! I got into a cycle of slight fear about actually going to bed, despite all the sleep hygiene.
I'm afraid to say that the main thing that's helped recently is quitting my stressful job! (I'm 60 btw). I feel like I'm coming out the other side over the last month. Not completely fixed, but can function so much better. May not be an immediate option for you obviously!

I can highly recommend Rachel Richards self massage on YouTube, before bed. Her voice is so relaxing.

I did a free online course with a guy called Martin Reed. I did sleep restriction which meant staying up late and getting up early every day. It changed my attitude to sleep in 2 weeks.
I also realised I don't need as much sleep as I thought and that I can literally not sleep at all if I need to be up. Which is weird.
My insomnia does come back and it's inexplicable. I try to swim regularly which helps a lot.
And I take phenergen which is an otc anti histamine sometimes. I too get migraines and fatigue Is a trigger. So I totally get you.

Micheal sealy guided meditations/sleep hypnosis on YouTube helped me loads once when I had a really stressful time. I never did hear the end of any of his videos. Sorry if you’ve already tried that.

I use a magnesium cream, from Feather and Down, called Sleep Butter, @Dappy777 . It has lavender and camomile in it too, so it smells nice. I rub it on just before I turn the light out at night, and it has really helped with my insomnia. I also listen to audiobooks, via earpods - I find history books nicely soporific, especially anything narrated by Dan Jones. I used to find it hard to sleep with my thoughts going round and round my head like squirrels in a cage, and having something to listen to, helps stop the thoughts and gives me something to focus on, which helps.

I hope you can find something that helps you - insomnia is miserable. In fact, sleep deprivation is used as a form of torture, so no wonder insomnia is so awful.

My doctor said that Mirtazapine is the anti- depressant of choice for anxiety. Amitryptiline helps several people I know with sleep. I don’t know if you can take either of these intermittently but it sounds like it would be worth your talking to your GP and stressing that you feel your insomnia is driven by anxiety rather than poor sleep hygiene. Be prepared to talk about your cool, dark and quiet bedroom, regular bedtime, not napping during the day etc….just to prove it’s not just a sleep hygiene problem. I do hope you find something that helps you.