Please help me with sleep. I am desperate.

[jacquettalux]

I've never been a good sleeper and always suffered with anxiety. No doubt these two are linked as I even remember as a child suffering terrible anxiety at night. However, over the past few years (I am mid twenties) I have been really good and although I've always struggled to get to sleep, I've generally not suffered bad anxiety and got enough sleep to function.

However, over the last 6 months there have been a few occasions where I have been (or feel I have been) up all night. This is obviously very distressing for me as it's very anxiety inducing and I'm so tired the next day.

Around 2 weeks ago this happened again. I was really upset by it. However, since then I've barely slept. I feel like I'm stuck in an awful cycle. I'm absolutely exhausted. I have a very stressful job - no doubt part of the problem, but no prospect of it changing any time soon. I can barley function.

I saw the GP yesterday who was useless but did get me an appointment with a MH nurse today. I already have a small prescription for zopiclone (14 tablets every 6 months) which was agreed around 12 months ago to aid sleep before big events and holidays when I usually struggle. I'm afraid to use these all up now in case I need them in the coming months and can't get any more. The GP basically said I've been like this forever, there is nothing else she could do to help.

I have been up all night again last night. I went up to bed at 10:30 after a quiet evening and warm milky decaf drink. I read for 30 minutes. I was so tired. I went to bed and didn't check the clock all night. I felt calm all night and really managed any anxiety with mindfulness exercises. However, I don't feel I was asleep at any point. My mind was going crazy, as it always did, having work conversations, solving problems, recounting pointless stories. I first looked at the clock at 6:30am this morning. I wasn't due to get up until 8:30am (have shifted work stuff around) but what's the point in lying here for 2 more hours?

Please just reassure me somehow. I feel like I might be like this forever. I know I am catastrophising but I can't stop.

See a different gp and keep booking appointments via telephone or face-to-face till they take notice.
You could try some otc stuff in the meantime

Cut out caffeine from your diet entirely, as well as coffee and tea it’s in coke and chocolate has something init that keeps you awake!
Also don’t have sugar late in the day or before bed.
You sound like you are doin a lot to help sleep.
Have you tried Bach Flower rescue remedy, you can get it in Boots, Savers, Superdrug.etc.
Journaling your thoughts and worries in a book instead of reading may help. Although reading is good.
Listening to solfeggio frequencies on YouTube may help.
Herbal Nytol might be worth a try.
Warm bath.
Yoga pose of legs resting up a wall is supposed to aid sleep!
One last thing that I do each night, is to name 3 things I am grateful for that day!

I have struggled with depression, anxiety and insomnia since a child, you may benefit from counselling.

Also check out these relationship videos on YouTube:
Crappy childhood Fairy
Susan Winter
Marisa Peer
Derrick Jaxn

Hope you sleep well! 😴

There are certain antidepressants that can be tried for sleep problems. E.g. mirtazapine.

Decaf still contains some amount of caffeine - it isn't entirely caffeine -free. Milk also contains sugar which can cause a sugar high - best have nothing whatsoever to eat four hours before bed.

You may also want to try melatonin.

A weighted blanket can help anxiety-related insomnia.

I listen to audiobooks - although I often feel I've been awake for hours, I can't actually remember what happened in the audio story, so I am probably dozing or sleeping. You could try that.Gentle stories not who dunnits. Perhaps non-fiction about the countryside or similar.
Some people don't sleep much. If you look at stats about sleep sooo many people have problems. Try not to get too stressed about it. If there was a magic cure we would know about it. 14 Zopiclone every 6 months is pretty stingey. I would have thought you aren't going to get hooked on 14 every 2 months! I would ask for that from a different doctor.
Meditation if you can find time for it would help to calm your brain, which would good for you, despite not sleeping.

I just wanted to reply with an update, but mostly to thank you all for your kindness in replying.

I saw a mental health nurse at the GP surgery on Wednesday and she was fantastic. I left with a prescription for 2 weeks of zopiclone and some propanol. She said I could go back today for a sick note and some diazepam if needed, but I've felt much better since. I've had two good nights sleep now with the sleeping tablets and I've got some counselling set up.

Thanks again for your kindness, everyone. It was worth persisting!

Well done!

Thank you.

I think I spoke too soon. I've just had two nights with little to no sleep, even with the sleeping tablets. I have no idea why. It's just like my brain won't turn off. I am exhausted again and my whole weekend has been spoilt by it. I could cry if I wasn't too tired to.

There is an anti depressant called
Mitazipine which at 15mg is a sedative so aids sleep. May be worth talking to your gp about maybe starting those?