Insomnia

[Bettycha]

I haven't slept anywhere near properly for the last 3 months.

It literally takes me hours to fall asleep. Once I'm asleep I'm fine but I can be lying there for hours and hours trying to drop off, its as though my brain just wont stop thinking, I'm not stressing about anything just thinking?

I've tried everything to get my sleep pattern back on track - Night Nurse, Herbal teas, Rescue Remedy, I move somewhere else if I'm not asleep within 20 minutes but no matter what bed I'm in, I just cant fall asleep.

I've tried no screen time before bed, more exercise but its as if I'm in this cycle that nothing at all is helping.

In desperation last night at 2am I ordered Melatonin gummies from the USA 🙄

I had 2 hours sleep last night and I'm sitting at my desk in work nodding off, I'm going to have to see a doctor I think but not sure that that's worth it?

I'm 53, Type 1 diabetic with an underactive thyroid but surprisingly fit considering, good BMI.

I must be perimenopausal but no symptoms as yet (maybe this is one?) and I don't want HRT as I lost my mum to breast cancer when she was my age (it was an estrogen driven BC)

Has anyone got any good ideas for ways to fall asleep?

Tried melatonin and mindfullness (YouTube has a lot). Melatonin works for quite a few people I know.

as annoying as it sounds, the key to falling asleep is to not and force yourself to fall asleep. even if you think you don't try, you probably are. you struggle to get to sleep so you are acutely aware if you are close to sleep or not. I once struggled with insomnia and followed a free insomnia sleep guide for two weeks where the main core message is to stop caring if you get to sleep or not. Free Sleep Training for Insomnia · Insomnia Coach®

it really does help over time once you start to let go of the worry about sleeping. he also says in the guide, laying relaxed in your bed (not tossing and turning) is the next best thing to sleep and you should only leave your bed if you're getting worked up and stressed about getting to sleep. if you're comfy and relaxed, then stay. he also frames it as, if you ask someone who sleeps well what they do to sleep well, they won't be able to answer because they don't do anything, so you have to try and get to a point where you adopt this mindset.

I remind myself of alot of his points when I struggle to sleep occasionally now.

Thank you @Sagittarius25 that's really helpful and actually makes sense.

I do tell myself in bed now don't stress it doesn't matter etc. but deep down I know it really does! Its mind over matter isn't it - just don't overthink it?

I've signed up for sleep training.

I followed a programme on Sleepstation.org.uk recently. It worked.

The key thing is to have a getting up time rather than a going to bed time and stick to it 7 days a week. I now get a solid 7.25 hours and nearly always wake up 30 minutes to an hour before my getting up time, so I feel like I am having a lie in.

The other thing is to go outdoors as early as possible after getting up.

Oh yes, it will be the hormones! You might want to discuss treatment for menopause with your gp.