Insomnia!!!

[Igglepiggleandhisboat]

I have started new meds with a known side effect of insomnia when first taking them. It’s only day 3 and feel like I’m losing my mind. I have tried all the tips online and I get to sleep quickly but then am wide awake at around midnight and can’t get to sleep.
Any tips that I can try right now? Breathing exercises etc?
Complicates things as I’m currently in a hotel with my kids in the same room so can’t get up like I would normally try. Aaarrgh!

I downloaded an app I think it was called headroom. And there was an exercise to listen to each day ( or more than one) I always fell asleep during it!

I feel your pain! I’m onto week three of an irritating bout of insomnia. I go through brief phases of it every so often.

In the past, the following has worked:

-Count backwards from 10,000 (stops me from focusing on racing thoughts. Sometimes I get distracted and don’t manage it, sometimes it works)

-Run through a boring routine in my head. Mine is making a lasagne. (Same effect as above)

-Give myself half an hour to get up and read something. Usually I avoid the news/a novel and choose a history book (the aim is not to be too stimulated. I understand you can’t do this atm, though.)

-Headspace app.

And on the prevention front I’ve tried lavender spray, a set routine before bed, and writing down any worries I’ve had during the day.

Once a friend gave me some valerian and lavender tablets. They worked, but I felt like I’d been heavily sedated the following day and so I traded the experience of feeling tired from insomnia for feeling tired from the pills. That felt worse than being sleep deprived in my mind.

If napping is an option at any point during the day, keep it to below 50 mins. I find on nap days that I sleep better that night and I’m less likely to snarl at people.

The fact that I’m awake right now might suggest that I’m not the best person to give suggestions but regardless:

Try and get some actual daylight every day to help with your circadian rhythms.

Try and do some exercise most days (not too close to bedtime).

If you can’t fall asleep within 20 mins or so (don’t actually keep track with a clock or you might work yourself up more) then get up and do something relaxing - not something that involves screens. Go to bed when you’re tired again and get back up if you aren’t getting to sleep within 20 mins again.

Go to bed and wake up at the same time every day. Don’t let yourself sleep in just because you haven’t slept well at night. You’ll be tired after a night of shit sleep but you’ll get to sleep more easily the next night if you don’t lie in or nap. Look up sleep restriction for this.

Have a bedtime routine - no blue light for an hour before bed, something that relaxes you etc to get you used to getting to sleep at that time.

Don’t use your bed for anything other than sleep and sex so you don’t associate it with anything else.

Limit caffeine and alcohol and any other kind of stimulants like nicotine as much as you can. Cut them out entirely if you can.

Box breathing - also really good for stress, mind racing and anxiety. Breathe in slowly through nose to count of five, hold for count of five, breathe out slowly through mouth for five, hold for five and repeat. It helps to imagine the four sides of a square as you do it. Goodnight OP. Hope you get some rest now.

Thanks SimplyDiana I'm off to bed to try yours out.

Yoga nidra helps me.

I've got chronic insomnia.

Something like this helps a lot. The magnesium and the 5htp in particular:

Numan Sleep Deep - 60 Vegan Capsules with Natural Melatonin Sources, 5-HTP, Chamomile, L-Theanine, Magnesium - Natural Sleep Aid, Stress Relief, Relaxation - Sleep Supplement Tablets - Made in UK https://amzn.eu/d/9wM3PsZ

These are also good if you play white noise or ambient noise through them:

Sleep Headphones Bluetooth Eye Mask,Wireless Music Sleep Mask Ultra-Soft Sleeping Headphone Comfy & Washable Perfect for Side Sleepers/Office/Travel,Birthday for Men Women https://amzn.eu/d/fUkL6A1

I recommend something like this to listen to:

Make sure you have good sleep hygiene. You want it dim most of the evening. If you can just have fairy lights or a dim lamp on alone, that's perfect.

A bath or a shower before bed is useful. If it's a bath, try some lavender products.

Keep it nice and cold in your room. You want it about 18 degrees. Or I find even colder helps, as long as you're warm in bed.

Racing thoughts can be interrupted with an audiobook. I find it's really nice to read until your eyes get tired and then stick the audiobook version on.

If none of that helps, Nytol one a night capsules in the blue packet are helpful for short term insomnia, although they can cause restless legs. If even that isn't working, you might need some actual sleeping tablets on prescription for a bit.

I tried the 4,7,8 breathing and it worked 😁
This never normally works so I will work my way through your suggestions tonight. Thank you xx

Its my only real peri symptom and I hate it.

Magnesium and exercise help a lot as prevention.

The sleep headbands and a podcast/audio book are my salvation tbh. I get very anxious if I don't sleep (I'm a 3 am waker) and an audio book is a distraction, company and a relaxation. There is a podcast called the sleepy bookshelf which is someone reading aloud some well known books in a soft relaxing tone. Lots of recaps and no scary bits. Things like Emma or Anne of green gables. I have never made it through an entire episode!