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!

My doctor gives me 5 days worth of Zoplicone a month. I take it 5 nights in a row, and feel like a new woman. I usually then get reasonable sleep for the following 10 nights, then gets progressively worse until next prescription. I don't won't to rely on sleeping tablets, so this system is for me a good compromise.

@FrownedUpon

Focussing on my breathing was life changing for me. Try the book ‘Breath’ by James Nestor.

Thank you @FrownedUpon for this recommendation. I listened to an interview with James Nestor last night, and have now ordered the book. He sounds very interesting!

@wagnbobble

Another vote for phernegan , available now as sominex ( + cold bedroom , blackout blinds , white noise machine and hot water bottle )

What questions do you have to answer to obtain these, please?

DH would need to get them and he's lousy at answering questions on the fly.

@EmbarrassingHadrosaurus

When I have had them I gave a specific reason for not sleeping: e.g. acute period of work stress, exams. I said I had taken them before and that I didn't take any other medications. I didn't plan to take them for a long period: just a a few days until the exams/whatever reason were over.

I do find you genuinely do need to not take them for too long though or I struggle to sleep when I stop taking them. I only take half a tablet a night.

Night nurse
I try and ration it to a couple of nights a week but it really works for me

[quote Gladioli23]@EmbarrassingHadrosaurus

When I have had them I gave a specific reason for not sleeping: e.g. acute period of work stress, exams. I said I had taken them before and that I didn't take any other medications. I didn't plan to take them for a long period: just a a few days until the exams/whatever reason were over.

I do find you genuinely do need to not take them for too long though or I struggle to sleep when I stop taking them. I only take half a tablet a night.[/quote]
Thank you. I appreciate you taking the time to do this.

@Phyllis321

After a recommendation on here I bought Kirkland's Sleep Aid from the USA and it works beautifully- much better than melatonin and phenergan ( although both work to a degree).

I second this, i buy from biovea and it takes a week or two to arrive but worth it.

@Seasidemumma77

My doctor gives me 5 days worth of Zoplicone a month. I take it 5 nights in a row, and feel like a new woman. I usually then get reasonable sleep for the following 10 nights, then gets progressively worse until next prescription. I don't won't to rely on sleeping tablets, so this system is for me a good compromise.

I take a zimocane every now qnd then but not in succession

I meant to add, is the first night without the tablet not hard?

Some people absorb oestrogen better using gel rather than patches so I'd look into that.

Also high dose magnesium at bedtime but get bisglycinate form so it doesn't give you morning diahorrea

Another one for Kirkland sleep aid. As recommend on a menopause thread on here.

On tablet zombiefies me, anything between and third and half a tablet is perfect (plus they last twice to three times as long!)

If I don’t have to be up early next day I occasionally ‘treat‘ myself to 2/3 or a whole tablet and conk out. It’s brill!

@RiverSkater

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

Yes, this is the only thing that works for me.

@Lurking9to5

I meant to add, is the first night without the tablet not hard?

I get rebound insomnia after taking zopiclone.

I've suffered with insomnia on and off for nearly 20 years, I'm now 44. 6 years ago it was discovered I have a cust growing in the pineal gland of the brain, this is the area that regulates our sleep patterns and produces melatonin. I think I've gone through most of the suggestions on here except the zoplicone as this reacts with other meds I have to take.
In desperation I chatted with a mate of mine who I know uses THC and they made a tincture for me, couple of drops under my tounge at night plus weighted blanket means I can now get 3 hrs a night....this is a vast improvement. I'm not advocating THC but it's been a literal life saver for me, sleep deprivation is beyond hard isn't it. I tend to crash still every 3 weeks or so and have 1 nights full sleep but that's more to do with sheer exhaustion I think.

Its horrible and I wish there weren't so many of us x

How much exercise do you do? I go on a two hour walk every day, 20,000 steps and I'm out like a light. On the days I don't walk I'm awake at 3am and I can't get back to sleep. Is your exercise strenuous?

Yoga before bedtime (there are bedtime yoga videos on youtube)

In bed I like to do progressive muscle relaxation it normally gets.to sleep even if I don't stay that way

I take amitriptyline. I was prescribed it for headaches but
It has completely cured my insomnia. I sleep like the dead. Highly recommended though not sure if they prescribe it for sleep issues. See your GP. They should offer something.

GPs are unlikely to prescribe sleepers these days and quite rightly so but it's worth asking about taking amyltriptimine which is an old skool antidepressant and taken in a low dose is really effective for sleep.

Scarlettpixie sorry cross posted !

OP I am sorry you are going through this. I've suffered with rampant insomnia for 30 years. Nothing works. I've a very demanding full on job which definitely contributes as I is ply cannot switch off.

I'm reading this thread and taking notes as there's a couple of things I haven't tried..the Kirkland sleep sounds promising.

Things I do to try to help that don't make any difference:

I run 3 times a week for 30 minutes
Play tennis once a week for an hour
Pilates class once a week (an hour))
I meditate
I practice mindfulness and gratitude

I have tried taking the below but no joy:

Melatonin
L theanine
Magnesium
Gabba (have had some success with this)
Panadol night
Xanax
Osteogen/ progesterone
Reiki
Hypnotherapy

My phone is away from me from 8 pm, I don't drink alcohol or caffeine or watch tv. I go to bed at around 830/9 and read. The room is cold. I've tried a weighted blanket.

Many many years ago I had some success with Paul Mc Kenna's "I can make you sleep book and CD. I recently found the audio on YouTube. Listened to it and slept for 5 hours which is a miracle for me! Subsequent nights no joy.

I would definitely recommend that.

You have my solidarity and sympathy, it is absolutely soul destroying.

I'll report back on the Kirkland sleep, thank you to those who suggested it.

Oh I also tried the Bach rescue remedy night spray and melts. Nothing.

Don't get me started on useless sleep sprays, candles and oils. I've tried them all!!

I just googled zopiclone to see how it compares with zimovane.

they're both non-benzoidiazepines.

I was not told to do this, or not to do this! but sometimes I take one on a Sunday night as I think well then, I'm going to know I've had enough sleep to function at work monday and tuesday at least. Often I don't get much sleep the night after I take one but at least I feel i had sleep the night before. So I don't get stressed.

Just bought robert greene's book the 48 laws of power on audible and if I do a sleep timer on that I do feel sleepy.

I used to be sent off to sleep by rain sounds but that doesn't seem to work anymore.

@JS87

600mg n acetyl cysteine worked for me.

Oh I tried this too! Nothing.

Lots you haven't tried.
Melatonin - can get online iherb.com is good
Valerian
Passionflower usually with valerian
Magnesium
There's a couple other herbs used to help people sleep, a pharmacist or health food store should be able to help there.
Sedating antihistamines - polaramine, Phenergan, restavit
Antidepressants that can cause sedation like amitriptyline
I'd avoid actual sleeping tablets due to side effects and addiction issues. I've found antihistamines and antidepressants much better. Pick something try it for a couple weeks, sometimes it needs to build up in your system and sometimes you need to slowly work up to find the right dose for you.

Sominex buy at a chemist. Absolutely brilliant 🥳