Chronic Insomnia

[Readingandrighting]

Anyone else?

What to do?

I’ve tried everything I can think of: guided meditations, sleep tea, magnesium at night, no caffeine in the evening, breathing techniques.... it’s starting to feel hellish.

Anyone tried anything that worked?

Thanks

P.S. Like you, I'd also tried everything I could think of- meditation, hypnosis, sleep hygiene, warm milk, over the counter tablets, prescribed tablets, melatonin, various levels of exercise, alcohol. I've been so desperate for sleep in the past that I've seriously considered knocking myself out deliberately, and taking DH's pain medication (including morphine). Luckily I managed to restrain myself from the last two.

I've been using cbd on it's own for quite some time and it definitely helped me sleep more deeply when I did fall asleep, but was still sometimes having trouble falling asleep, or with waking in the early hours.
I've only just started the amitriptyline so am hoping it plus cbd are a combo that works for for me long-term.

I read an article about valerian that said most people take too little; it would only have any effect from about 900mg - you'd see that effect after taking it regularly for weeks. Don't know if that is the latest advice though.

I'd recommend going jogging or doing something more strenuous than a walk, if you are physically capable. I've started jogging longer distances during CV and now I'm doing it regularly I notice that I feel a lot calmer during the day.

If you wake up early in the morning it is worth getting up and having a drink and a biscuit to improve your mood. Read a book and try to cheer yourself up and distract yourself, as it's the negative thoughts that keep you awake. Try not to worry too much about exactly how much sleep you have got - e.g. if you have hardly any sleep last night, then tell yourself you'll be kind to yourself today, and hopefully you'll be totally knackered and get some sleep tonight. Rather than thinking that you must get a certain no. of hours at all costs - that will just add to the stress.

And speak to your GP. If you are having trouble dropping off and waking up early, that is one sign of depression.

Weighted blanket. £109. Worth every penny

If you’re in England, your GP can refer you to an evidenced based online course: www.sleepstation.org.uk/articles/sleep-clinic/nhs-options-for-insomnia-treatments/

www.sleepio.com is also good.

Thank you for the tips. I could sleep in if given the chance but I usually have to get up for work. It’s a chicken/egg question regarding insomnia and depression because I feel like a different person when I get a good night’s sleep. I’ve come to dread night time. I’m feeling depressed today after two nights of very little sleep but I know I’d feel better if I slept.

I can’t imagine a weighted blanket working for me but I’ll check it out thanks.

Amitryptaline came up before. Did it cause ye weight gain?

I must get my hands on some CBD Oil.

Thanks re the book but I’ll just get the kindle app.

Sorry I’m not addressing people individually- I’m honestly so drowsy I don’t know how I’ll get through today.

Thanks for the other tips but unfortunately I’m not in the UK. They’ll be handy for the others following this who are.

I honestly feel this is ruining my life!

My weight has stayed the same on amitriptyline, but I know it can cause weight gain in some people and loss in others.

My GP told me to take it 12 hours before I was due to get up. The first night I took it at 7pm, was asleep by 8pm and then woke up bright and early at 4am! So I just take it a couple of hours before bed now.

Spray on magnesium oil helps me.

I’m feeling depressed today after two nights of very little sleep but I know I’d feel better if I slept.
I don't mean feeling depressed, I mean being depressed, as in there being an imbalance of chemicals in your brain over a period of months or years. People suffering from depression can't sleep; when they are treated for depression, they can sleep.

You can also order histamines online, e.g. on Amazon. Make sure they are the first-generation type with a warning that they make people sleepy, not the "improved", non-sleepy second generation ones.

Has anyone mentioned bright light therapy as a means of supporting the right sleep rhythm? www.sleepfoundation.org/light-therapy

Insomnia is awful and life ruining. There's little worse than not being able to sleep. I can recommend, as others have, melatonin, at least for helping you to get to sleep. There are some formulations that help to keep you asleep, time release, I think. Also antihistamines - not the new fangled ones that don't make you drowsy!

I’ve taken nytol which is an anti-histamine. It sometimes works but sometimes (like the other night) does the opposite.

As for depression, I have some history with that. I definitely get down especially when relationships end — my moods are changeable so not always down and I get severe PMT; so much so I’m not sure what I really feel anymore. I’m not longer on birth control for various reasons.

I haven’t tried light therapy — thanks. I haven’t tried melatonin either — worth a shot.

I’m feeling so sad and worn out from this. I appreciate this sounding board.

@Geppili

Thanks. I take magnesium powder at night (when I remember) but the spray-on kind I have not tried. Where do you spray it?

@SerPants

I read about amitriptyline but was very afraid of the weight gain. Weight gain is listed as a side effect but weight loss isn’t .

Wearing socks in bed was a recent revelation for me - to do with redistributing heat in the body.

Sounded crazy but I tried it & am sleeping a lot better.

Thanks! I wear socks in bed.

@NonsensicalHair

Insomnia is awful and life ruining Yup! This is how I feel. I actually had some pretty dark thoughts last night even though I see so much possibility in life.

As for depression, I have some history with that. I definitely get down especially when relationships end — my moods are changeable so not always down and I get severe PMT; so much so I’m not sure what I really feel anymore. I’m not longer on birth control for various reasons.
Depression is not necessarily about changing moods or feeling sad - mild depression, for instance, can be more like having a grey filter over everything, but because you see everything through that filter, you only realise how grey it was when it's taken off. Or you might feel totally cold, unable to get excited or interested in anything. Or it might manifest in other symptoms:
www.nhs.uk/conditions/clinical-depression/symptoms/

I found sleepio quite good as well.

Another thing I did was to give myself permission not to sleep in a way...if I woke up in the middle of the night I sort of told myself 'It doesn't matter if I don't sleep again tonight, I'll manage ok tomorrow and catch up at some point'. It sort of takes off the pressure to fall back asleep which I think can work against you. I tended to fall asleep much more readily again when I had made peace with the fact that I might not be able to!

@ravenmum

Thanks. I’ve read a lot about depression over the years since I first got it as a teenager. I’m
More up and down than grey: a lot of guilt, self-recrimination and regret. I think it’s an anxiety-depression combo (fun times eh!). Right now I’m just close to tears all the time but there’s a lot going on & I can’t sleep so that is really not helping.

GP will see me but they’re ‘overwhelmed’ right now so not sure when my appointment will be. I’m so close to running back to my ex as I have done in the past.

Thanks @suggestionsplease1

I agree - getting anxious about not sleeping is one of the main causes of not sleeping ! It’s a vicious circle. You’re right - I guess I feel I’ve been in this loop for too long and time to tackle it. It’s looking quite likely the GP will prescribe me anti-depressants and in many ways, they’ve been a long time coming. I just hope they don’t cause weight gain.

See if the doctor will give you sleeping tablets for a week or two. Might help kick start your sleep.

I’ve been on them for 5 years. Not ideal but a life saver for me. I had insomnia for 8 years and had spells where I didn’t sleep at all for 72 hours.

I’m not in the UK so can’t use Sleepio I’m afraid.

Thanks @Twanger6

Yeah I’m a sort of anti-meds person but at this stage, I’d take them for sure!

Do you take them every night? Have you noticed any side effects?

I was a career insomniac from puberty until my first DC. He was a terrible sleeper and that combined with my inability to get to sleep (plus my DF died suddenly) meant I was hallucinating with tiredness. My doctor put me on a low dose of amiltriptaline at this point. It doesn't agree with everyone but for me it was a lifesaver. It's not addictive and I could still get up in the night to deal with DC but go back to sleep within the hour. I've been on and off it in recent years and I can still have a bad night's sleep on it but it has been a wonder drug for me. I now take 5mg which is tiny, but most of the time I get reasonable sleep on it. Might be something to consider?

And I had no weight gain from amiltriptaline or any other side effects. Other people I know have felt hungover the day after and don't like it so it affects people differently. I take it around 9pm and can be up at 6am the next morning (if I've slept ok). It really has given me a quality of life back and I never find coming off it a problem.