Insomnia is ruining my life. Is there anything else I can do?

[z0mbiethread]

I’m 47 and absolutely knackered all the time. It’s effecting my relationships and making me depressed and anxious.
I’ve been on HRT for 6 months, and now on an oestrogen patch of 75 (for 6 weeks). I’ve cut out caffeine, I don’t drink alcohol, I go to bed and get up at the same time each day, I don’t eat after 6pm, I exercise regularly and am not overweight. I get outside in the morning daylight, I don’t go on my phone in the evening, I take multivitamins, vitamin d omega 3 and evening primrose, I’ve tried mindfulness. I tried CBD and Nytol 50 mg which made absolutely no difference.
I’m desperate for a good nights sleep. I can generally get to sleep, no problem but wake after a few hours. Is there anything I’ve not tried? Help!

Have you tried melatonin?
I use vitafusion sleep well gummies from EBay.

Have you tried tapping therapy, the sleep ones in the tapping solution app are great.

If I wake in the night and can't get back to sl I take Rescue Remedy Night and a paracetamol. I then tense and relax each part of my body and do the 7-4-11 breathing at the same time. Try not to worry about sleeping

*sleep!

I’ve been on Mirtazapine for a couple of years, and since then I have for the most part slept ok, for the first time ever. The massive downside is weight gain though.

Melatonin. But the prescription-only slow release version, not the quick hit stuff you can get in health food shops. I had to use a private online GP service (video call consultation) which cost £25 and then paid £56 (I think) for a course of tablets. You take for 13 weeks (again, I’m going from memory) and it does help you stay asleep. Like you, I’d tried EVERYTHING.

Have you tried CBT for insomnia? You should be able to access it online?

I've just ordered melatonin online

Check out some of menopause websites. Do you take progesterone too? As it can have sedating effects when taken at night. Mushroom tea was also mentioned by Dr Louise Newson on a pod cast. Also look at testosterone as part of hrt

I was suffering with insomnia last year.

Nothing helped until I tried a weighted blanket. I'm back to sleeping well again now- it's like a little miracle!

Zopiclone worked well for me. There's comes to a point where you just need proper sleeping tablets. Go back to your GP and emphasis how it's ruining your life and you've tried all the 'sleep hygiene' tips. The only side effect I had from zopiclone was a dry mouth upon waking, well worth it for a good night's sleep. Once you've got your sleeping pattern back to normal the thing that works for me to get back to sleep now I'm not on sleeping tablets is doing word games with my eyes shut, eg. Think of 10 words that begin with R, an animals for every letter of the alphabet etc. Sounds silly but there is evidence that distracting your brain works well for getting back off to sleep. Audio books work well for me too. And not engaging with any worries or other thoughts at all.

600mg n acetyl cysteine worked for me.

I have chronic insomnia and these things help me.

Firstly, an audiobook on every single night. I put it back on as soon as I wake up. I find they at least keep me in bed with my eyes closed so I'm resting even if I'm not sleeping.

Another thing that helps me is having a very cold airy bedroom with a warm thing in the bed, like a hot water bottle or an electric throw. I try and get it under 18 degrees in the room, if possible.

I also always sleep with an eye mask on, even when it's dark. And I try and sit in the dark for at least an hour before bed and I have very low lighting on all evening.

This was me. I then tried melatonin. Absolute game changer. I don't take anything else now.

I use vitafusion sleep well gummies from EBay.

You can buy phenagen from your pharmacy, it’s an anti histamine but is really sedating & is used also to help with sleep. I would try this before asking your GP for a hypnotic such as zopiclone, GPs aren’t keen to prescribe them and they should really only be used for a very short period of time (days) . I’m sure that others will post that they’ve had zopiclone prescribed for years but different people have different medical/ mental health conditions & this is standard prescribing practice now.

Valerian before bed and audiobooks have been life-savers for me.

@howardmoonseyebrow

You can buy phenagen from your pharmacy, it’s an anti histamine but is really sedating & is used also to help with sleep. I would try this before asking your GP for a hypnotic such as zopiclone, GPs aren’t keen to prescribe them and they should really only be used for a very short period of time (days) . I’m sure that others will post that they’ve had zopiclone prescribed for years but different people have different medical/ mental health conditions & this is standard prescribing practice now.

I honestly wouldn't go to the GP and ask for zops because they'll be even more likely to say no just because you asked for them. That's my experience anyway.

The upshot of that is that I'll buy black market knock offs if necessary because I can't be bothered with frustrating conversations with a doctor.

People really don't understand that you will not sleep when you are tired enough. I sleep even worse when I'm overtired!

try a magnesium supplement and the nytol liquid in the green packaging
I feel your pain, still something i'm juggling with myself but not on HRT like you.

Ambien (Zolpidem) is a strong hypnotic. Always wake up with a hangover after using them.

An easier option is low dose trazadone. 100mg/night.

You get a bit drowsy and that's it.

Another vote for a Magnesium Supplement,I have slept like a log since taking them.

I would recommend either low dose Trazadone or Doxepin.

Avoid Ambien and benzos like the plague—horrid side effects.

Pity you’re not in the US. I have a medical marijuana license for insomnia and it’s changed my life. I take a tincture or gummies. Absolute guarantee of 6-8 hours sleep and zero side effects or grogginess.

You have my every sympathy. I’ve struggled with insomnia since becoming autoimmune and it’s totally soul-destroying.

Magnesium - works like a charm. But be warned that not everyone tolerates it well. It gave both me and my DM bad stomach problems. It took me ages to associate them with the magnesium, so I thought I had something sinister! Lots of people tolerate them just fine though.

Trazadone has cured my life long insomnia

Same OP.
I tried my first magnesium tablet last night and hope I see a difference soon. I also sleep in ear plugs. And I slept in the spare room last night in case my husband is disturbing me without me realising.
Good luck. It's seriously tough not sleeping

I was recommended listening to a podcast called 'nothing much happens' which ch helps me go back to sleep. I put it on very quietly with headphones.