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

CBD really helps me through bouts of insomnia

@PurpleSneakers
Thank you. I've started taking magnesium again and I'm going to commit to taking it every single night from now. Thanks for the Andrew Johnson recommendation. I have tried countless meditations, visualisations and hypnoses over a period of fifteen years at this stage...but I will trust you and try it with an open mind!

@supercali77
Thanks for sharing and sorry you had a traumatic event. I'm happy for you that you sorted your sleep out - what a triumph! I may be missing a trick but I've tried the whole 'just close your eyes and let it be.' I've tried not using any routines whatsoever but that's usually what lands me in the state I've been in this week. I'm sure your method is more nuanced though and takes more training? I'd love to hear more about it.

@RhapsodyandAshe
Thanks for sharing. That's good you have found what works for you. I'd like to get a sleep study done at some stage. I'm not sure if it's available publicly where I live (I'm not in the UK) but I'm going to mention it to my GP.

@AwkwardSquad
I pay for private counselling but I don't think she realises just how bad the insomnia is. I think I need to be a bit clearer on my counselling needs from now on because sometimes I find I could talk about everything from an annoying colleague to a repressed childhood memory! I do have repetitive negative thought patterns and it can be quite debilitating. I'm going to address those with her in our next session as I'm starting back up soon.

@ByeByeMissAmericanPie

The Insight Timer app keeps getting recommended to me so I think it's time to get it! Thanks.

Yeah, you get just how mood-altering sleep deprivation is. I have a friend who suffers from anxiety but she sleeps like a log every single night - we're talking 9 or 10 hours sleep. She's not on medication for the anxiety. I honestly feel I could handle anything if I got a good night's sleep. To me anxiety=not being able to sleep but I guess it's different for everyone.

@Zombieseverywhere

Oh I know. I empathise. It feels like torture, doesn't it?

That's amazing about the weighted blanket. I haven't bought one yet but they certainly get good reviews; so I think I'll get one. Here's hoping it continues to help you.

The Insight Timer is free, so you have nothing to lose!

P.S. @Zombieseverywhere
Yes, it's the weight gain from amitryptiline that puts me off taking it.

Is the Insight Timer app really free? I'm surprised - usually these apps hook you with one free course and then the rest costs.

@Hyperion100
I must get my hands on some CBD oil. I've heard it's exorbitantly expensive. I think lots of people on this thread would like to know where to source it.

One of my own tips: I've started lying on a Shakti accupressure mat in bed for twenty minutes before sleep. I was doing it religiously while listening to podcasts as well as not drinking alcohol and I went through an average phase of sleep (4 - 6 hours per night). Everything went to crap over Christmas but I got back on it again last night.

I can't rave about how wonderful it is as some people do but by the end of week 1, I was starting to feel some benefits. The trick seems to be sticking with it.

I get my cbd from either provacan or blessedcbd.

They both run offers from time to time.

Not cheap but works for me and I only usually need it for a week or two.

Michael Sealey on Youtube - hypnosis - great voice.

Thanks @Hyperion100

Thanks @Whatifitallgoesright That's one of my favourite guided meditations and you've given me a timely reminder to give it another listen.

This is the CBD spray I use- you spray it under your tongue and avoid eating or drinking for a few minutes after. www.thecbdcenter.co.uk/love-cbd---800mg-cbd-entourage-oil-spray-126-p.asp

It can take a week or two to build up in your system enough to take effect. It's a bit pricey but for me it's worth the money. I buy a new bottle every 4-8 weeks, depending on whether I've used the max dosage or not.

I didn't always sleep for 8 hrs a night when I first started, but the sleep I did get seemed to be deeper and better quality. Since I started taking amitriptyline as well I usually get a full 7- 8hrs.

I'm also a fan of zopiclone but most doctors won't prescribe it long-term.

Thanks @SerPants
Zopiclone has been mentioned a lot. I'll be curious what the GP says to me when I eventually do get seem them.

Hi OP, I too am a chronic insomniac (had it badly for about twenty years now, since I was a teenager). I have taken amitriptyline in the past, which did help and didn't make me gain weight. But the thing that made the biggest difference was following a CBT for insomnia programme. This isn't just standard CBT, but CBT specifically for sleep issues. I used Colin Espie's book (it's called Overcoming Insomnia and Sleep Disorders) - it was hard sticking to the programme but so worth it. Got me out of the worst bout of insomnia of my life a few years back (the insomnia was so bad at one stage I was starting to have suicidal thoughts). I haven't suddenly become an amazing sleeper since reading the book, but my insomnia is way more manageable and I feel less helpless and panicked by it. I really recommend the book because Espie is a 'big name' in sleep research, but there are other similar ones, and online programmes, out there. Good luck. You have my full sympathy!!!

Thanks @peardrops1 and glad to hear that CBT helped you. I read a book called The Insomniac's Best Friend a few years ago and diagnosed myself with delayed sleep phase onset from that. I went through the sleep deprivation and getting up at 6:30am on the weekends to fix the insomnia and it worked for a while but then...I don't know...life got in the way.

However, that book wasn't solely CBT based, so I will read a book about it. I've ordered a book online and I won't mention it until I've read it because I obviously don't know yet if it'll be any good. If it isn't, I'll check out Colin Espie's book.

To be honest with you, I've had suicidal thoughts because of the insomnia too -- never enough that I'd actually go through with it but to even be thinking that way can be alarming in itself.

Thanks again for the recommendation. I might just go ahead and buy that book too and between the two of them, hopefully I'll somehow fix this.

I use simplycbd (on Facebook and web)

Someone up thread asked about 5htp - I get mine off amazon.

I also use pillow spray, magnesium cream, magnesium drink and lots of fingers crossed. I fall asleep quicker if I have electric blanket on and window open !

Hope it helps! The process of 'retraining' myself to sleep was tough but I was SO desperate, which I guess sort of helped...! I still get bad nights though, only I seem to deal with them better now.

@notapizzaeater
Thanks. Oh I love a bit of pizza myself! Magnesium all the way! I'm not going to let that slip from now on.

One of the annoying things about insomnia is that I could sleep now. My eyelids are drooping and if I went to bed, I would sleep...I'm hoping if I power through, I'll sleep tonight with the help of the audiobook again.

I'm also going to sleep train myself again as per suggestions upthread...I remember the last time I did that, I stayed in the sitting room until 4am because you can't go to bed until you're ready to fall asleep. It was an arduous process but it worked for a time. I can't quite remember what stopped it working -- possibly allowing myself to sleep in and increased anxiety. Worth a shot again anyhow.

Docs don't like giving out sleeping pills as they think everyone will get addicted to them. I get hauled in regularly for medication 'reviews'. You just have to ration yourself and be sensible with them. In the past I have ordered Zopiclone privately via online UK pharmacy. They ask a few questions and you have to give GP's details, so all above board.

I also struggle to fall asleep due to I think mainly anxiety, i feel like my whole body is tense and i just can't relax enough to fall asleep.
I sometimes take paracetamol (1000mg )and it seems to help, I find that it sort of helps my body to relax enough to get to sleep. Totally realise it might not work for others.