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

To be honest, someone upthread mentioned Night Nurse. Ingredients are paracetamol, pholcodine, promethazine hydrochloride, dextromethorphan hydrobromide, pseudoephedrine hydrochloride.
I've resorted to it a few times and I'd recommend it if you're absolutely desperate for a one-off sleep. The pills not the disgusting liquid. But it's dangerous. My former secretary (very conscientious woman) once drank half a bottle over a night and was high most the next day. Couldn't work and certainly shouldn't have driven. She took about twice, maybe, the recommended dose.
More importantly, a friend of one of my kids got addicted to it. It hollowed him out. So I'd suggest only a couple of times a year if you're really desperate. I'm amazed pharmacists are still happily selling it over the counter for minor coughs.

@Mymymble

I took a drowsy cough medicine once. It was given to me by a housemate. I will never forget the sheer bliss of just falling asleep instantly & not being able to wake up. My friend found out and strongly suggested I never take it again! I’d fear I’d get addicted to Night Nurse but like you say, handy for a one-off before something important the next day...

@Readingandrighting and @Porcupineintherough

Yet another shite night ☹️

In terms of practical solutions CBT is about the only thing I’ve yet to try. Is Tapping part of CBT too?

It’s interesting that some of us associate bed with some pretty negative and hurtful situations... those surely must contribute to our insomnia. If not cause it in the first place.

Sorry to hear that.

For me the problem is 95% getting to sleep rather than staying asleep. The cbt/sleep restriction stopped all those hours of lying awake stressing that I wasnt sleeping. During COVID, which came with horrible insomnia for me, I discovered audiobooks which I now use to fall asleep to. And, as I said up thread, I will also take melatonin if I need it to get me under.

@ByeByeMissAmericanPie

I don’t think tapping is part of cognitive behavioural therapy but tapping has some benefits for sure.

My book arrived today so pretty excited to try it out!

@Porcupineintherough

I’m the same as you: 95% of the problem is getting to sleep. I must get some melatonin. Sorry to hear you struggled with it during covid. Only those of us who suffer with insomnia/sleep issues know how horrendous they are.

I feel your pain...

Only things that have worked for me are zoplicone and amitriptyline.

If your major problem is getting to sleep, OP, unlike most of us on melatonin here, you might be better getting the 10mg soluble melatonin to try first, rather than the time release ones. Good luck!

Thanks. Great to know x

Avoid zopiclone. It is habit forming and I had the worst rebound insomnia when I came off it. I'm taking amitryptiline 10 mg at night. It helps but you have to time it right and build up. It's not habit forming either. I feel your pain.

Another thing that's helped me when using melatolin or zolpadim is telling myself stories as I go to sleep. Like extending episodes of The Walking Dead or Downton Abbey or whatever. It means I don't worry about RL things.
Melatonin does mean you remember dreams more though. Last month I had four nights dreaming about zombies though I only woke up with the last one where I was about to be eaten. That's three sleepfilled nights. Back to Downton Abbey since then... No dream problems with Zolpadem.

I bought some magnesium glycinate and have beenon it two days so far with no results but hoping more time will improve things.

Has anyone tried the Quicksnooze gadget? It's a rechargeable "pulser" that is held in the hand, with a tiny electrical current, something like a mini tens machine? Around £30. There are similar cheaper ones on line. Rave reviews, but are they genuine?

F

Haven't read the full thread but you can buy something called Sleep Eaze or something similar at Boots. It's an anti histamine but specifically for helping you to sleep. I use it when the insomnia become intolerable.

Oh yes, I can see someone has already mentioned it - sorry!!

Melatonin works but only for 6 months.

With severe insomnia like this you need a low dose antidepressant which induces sleep.

Amitryptiline
Mirtazapine
Trazadone.

Evelyn25, I’ve searched for that Quick Snooze but can’t find it.

Could you link to it?

Following as I have severe insomnia too.

Zopiclone works as a reset.
GP gave me 5 and I took 1/2 per night.

Quetipine was the next one. This one was pretty strong so only took 1/4

Listening to chill hop on YouTube or Spotify very relaxing.

Tara Brach (meditation teacher and psychologist) has talks available online. I have found these very effective in dealing with insomnia. Her voice is so soothing.
www.tarabrach.com/talks-audio-video/

It may not work for everyone, but I also tried this exercise for the vagus nerve, which made a difference in the amount of sleep I was getting. It was developed by Stanley Rosenberg. It only takes a couple of minutes each day and it really relaxes my neck and shoulders:
m.youtube.com/watch?v=rbowIy6kONY

If you have fibromyalgia you should consider a weighted blanket. It has definetly helped me. Often I wake and I'm quite restless. The blanket sort of holds you down, in a good way, and you can't move around in the bed too much. I weight 65kgs and I got a 9kg weighted blanket. Also lovely and warm in the winter but too hot to use in summer.

@PurpleSneakers - hi – I know this is a long time ago, but if you see this message, please could you tell me which brand of magnesium you use? There seem to be so many out there and I'm trying to find a good one. Thanks

@CorsicaDreaming I am not in the UK so we may not share brands however the form of magnesium is important - I prefer magnesium citrate and magnesium glycinate (rather than magnesium oxide) as these types of magnesium are used more efficiently by the body. The brand I am currently using is Imuni (Magnesium Citrate powder) - wonderful stuff!

Thanks so much for your speedy reply @PurpleSneakers 😄

@Readingandrighting I'm really late to this thread, but I've read it with interest and if you are still on this platform and are willing to share........how is your insomnia in 2025? a few years on from your post.