Insomnia

[TheRoyalHousekeeper]

If you’re not working at the moment and you’re not sleeping until around 8am, have you tried setting your alarm for around 12pm, get up, get out the house to do exercise and try and get in as many steps as possible that day (10-20,000) without taking naps. Get your head on the pillow at a decent time and set your alarm for earlier the next day until your body is forced into a different rhythm. I know this sounds too obvious but it’s worked for me when I’ve had insomnia in the past. It’s dreadful when the alarm goes off the first day or so but quickly your body gets used to it.

 

[Ruby’s mum]

I never struggle to get to sleep but have problems staying asleep. I go to bed 11-12'ish, am asleep within minutes of turning out the light but regularly wake around 3-4am and can't get back to sleep. It is exhausting. This has been going on for years and I have phases when it happens every night for weeks at a time. My problem became MUCH worse during menopause and hasn't improved. I still suffer horrible night sweats although not quite as frequently as when they were at their half hourly peak. I am very active, walk briskly at least an hour a day, often much more, drink very little caffeine and only in the morning, herbal remedies do nothing and my GP won't give tablets even for short term use.

With regard to those who suffer restless legs, I recently bought an ointment called Sweet Sleep magnesium butter on line which you massage into the soles of the feet before bedtime. It is supposed to help with sleep in general but in particular with night sweats and restless legs. It does seem to have helped me a little but my husband who has restless legs thinks it is amazing. He says his legs start to settle as soon as he begins to rub it in and his feet feel comfortably warm and tingly straight away. It isn't cheap, I think it was around £23 but it is a decent sized jar and seems to be lasting well

 

[Milliehaha123]

Oh OP I feel your pain I have also struggled with horrendous insomnia and it is awful. I forced myself to do an hours exercise every day and walk 10k steps as another poster mentioned. I also bought a fan and put it next to the bed and it helped as a bit of white noise. To be honest it is so linked to anxiety and I find when I have bad flair ups I go back into my insomniac ways good luck I hope you get it sorted x

 

[Jelly Bean]

Insomnia is awful. I am so tired throughout the day. Sleepy in the evenings. Then go to bed and can't sleep. I actually can't remember the last time I had a 'normal' night of sleep. I can't sleep without a bedside light on or the radio (my partner loves it as you can imagine).

 

[Sunshine&clouds]

I've had insomnia for a long time and was on sleeping tablets for years before I realised they were making the situation worse. I've tried everything. Being the right temperature is key in this. I'll list a few things that I genuinely do think help.

100% cotton bedding and nightwear

Wool duvet, pillows etc. They're expensive but made a massive difference to me

Make sure the bed is properly made. Wrinkly sheets are horrible.

A cold bedroom - I feel the cold but the radiator in our bedroom is off

I need it to be as dark and quiet as possible. So we have blackout blinds, no ticking clocks etc

Not going into the bedroom unless to sleep. I will put clothes in the wardrobe etc, but do not sit in there

When I get into bed, I do this breathing technique, which is breathe in with mouth closed for 4 seconds, hold my breath for 7 seconds and breathe out for 8 seconds with mouth open making a whooshing sound. Do this up to 4 times.

I try to shower before I go to bed, but if I'm too tired, I'll just have a wash and then moisturise my body, massaging it in. I then do the same with my face and some hand cream just before I turn the light off. I use soothing fragrances and can smell the fragrances when I lie down which is nice.

Clean bedding always makes me sleep better, so I change my bedding regularly. Likewise I change my nightwear very regularly.

I also try to keep our bedroom as nice and uncluttered as possible, with a furry rug by my side of the bed and minimal things on my bedside table, just what I'll need, hand cream, tissues etc. I do like having flowers. Likewise, I'm a tyrant with the no clutter rule on my partner's side of the bed and bedside table! Anything to make going to bed as nice as possible and not being woken up when he tries to reach for something and knocks off 5 books, an ipad, mobile, glasses, a glass of water, a box of tissues, a comb and god knows what else.

 

[mcfeez]

I've been to the doctor with sleep problems before. What will be recommended to you at first is most of what you have tried - 'cleaning' your sleep mine referred to it as - keeping your 'sleep space' and 'work space' very separate, no phones. If you can't sleep, don't lay in bed for ages trying to - get up and do something else before trying again. Do you take regular exercise? I find that can help aid with sleeping too.

I no longer have insomniac type episodes but still struggle with good quality sleep. I take CBT oil or capsules. I'll be honest - I have no idea if they work! When I take them, I do sometimes notice that my sleep is better but I think it is probably the placebo effect. I don't mind if its working though.

 

[mermaidexoxo]

Its 8am and I haven’t been to sleep yet

I’ve suffered with insomnia since early childhood. It’s very rare I fall asleep before 4/5am and can’t remember the last time I fell asleep at a normal time.

I’m now in my 20’s. Not working due to COVID closure so my sleeping pattern is all over the place recently. I’m awake all night, nap in the afternoon when I feel like I can no longer keep my eyes open then awake from early evening to the next day. The cycle is becoming unbareable.

Things I have tried (that don’t work)
• Hot bath before bed
• Reading before bed
• Not looking at my phone/tablet/tv before bed
• Lavender pillow spray
• Lush Sleepy cream
• Herbal tablets (kalms, nytol, St. John’s wart)
• Having background music on
• Blackout curtain and eye mask

I have suffered with generalised anxiety from childhood too, I have had CBT sessions and hypnotherapy due to my anxiety around sleep. But they haven’t worked either.

My last resort is seeing the GP for sleeping tablets. However I know they aren’t good long term.

Any advice/remedies/therapies not already mentioned on my list will be greatly appreciated.

 

[littlepup]

This is only relevant if you’re the kind of insomnia that can’t get to sleep but can sleep forever once you are. I’ve suffered for as long as I can remember, even in primary school. It’s affected my life to the point I took work in split shifts to allow me to nap through the day at one stage. This is the only thing to work for me.
The only thing I can suggest is routine. It frustrates me to hear it from people like it’s that easy but the truth is, as an insomniac, you won’t get consistent sleep without a strict routine. You HAVE to get up the same time everyday and go to bed the same time, even if you don’t sleep with the exception of a sleep catch up day at the weekend. You cannot nap. If you start to drop off, stand up, go for a walk... whatever you can do. Trying to be active in the daytime helps generally.
Set realistic times, say 1am-8am. Use prescription sleeping pills to start you off (they’ll generally only even give you about 2 weeks in one go) Then take the strong anti-histamine sleep pills such as Doxylamine succinate as and when you need to stay in it.
You can eventually get the routine but you have to be totally strict.
Break any other habits such as a snack/cuppa or tv show at a certain late time that you can end up staying awake for, no ‘I have to check every social media’ or something that can end up down a rabbit hole, forget any FOMO. The only routine is the getting into bed and getting up.
As you can see I’m not in it right now being pregnant and unable to take any sleep aids and furloughed so don't have to get up, I’m finding it impossible.

I had limited success with a sunrise/sunset sleep lamp, more the sunrise element but it may be worth trying. Yoga also helped and grounded breathing.

You have to not pressure yourself, If you give yourself one day, say Saturday for a catch up day, you can survive. Some people only need 5-6 hours, anxiety about not getting enough sleep is a vicious circle. Accept you’ll be tired, accept you won’t be getting 8 hours, don’t overthink or count the hours. After about 4-6 weeks you should naturally start to feel tired at ‘bed time’.

 

[Maid22]

It really is debilitating especially if it keeps you awake. The following day is ruined. I started making mistakes at work thru tiredness and fatigue. Also what can help relieve it on a temporary basis is if you put your legs against a cold surface, tiles, enamel bath, bag of frozen peas etc. Btw, I'm up this late because i fell asleep today not because of rls.

I know, I was really tired about 11, really needed a good sleep, but hey ho, here I am again, with insommnia and rsl, plus it's a full moon , just been sitting outside watching 2 young foxes, that made me happy.

I am in the same boat

Come join in the chat x

 

[leon19]

I've suffered with insomnia here and there ever since I had my first child never had problems before that. The worst phase I had lasted 8 weeks straight 2/3 hours a night broken sleep came out of nowhere so I know the struggles! nothing was going on in my life to cause it. What helped me start sleeping again was magnesium supplements that you take 1 or 2 hours before bed and cbd oil

 

[Justwishfulthinking]

I suffer from insomnia and take melatonin. Get it from a company called piping rock. You’d need to check how much you need as I started on 2mg or 5mg. Now take 10mg as that works for me x

 

[Maid22]

Insomnia is awful. I am so tired throughout the day. Sleepy in the evenings. Then go to bed and can't sleep. I actually can't remember the last time I had a 'normal' night of sleep. I can't sleep without a bedside light on or the radio (my partner loves it as you can imagine).

Because of our sleep issues, we 'sleep' in separate rooms, it works for us, he'd hate it now with me with TV on !!!

 

[Maid22]

I know I'll won't be able to sleep tonight, but do you any of you suffer with restless legs as well?

 

[mermaidexoxo]

Hi all, thank you so much for all your responses and advice. It really is appreciated and nice to feel it is so common

I will 100% look into CBD oil/capsules & melatonin as I have never tried before.

I’m starting a new job in January with fixed hours so hopefully a new routine will help also. Definitely going back to the gym & will take all you lovely people’s advice on board.

Hope you’ve all had a great Christmas and here’s to a better New Year!

 

[RenataL]

Try to avoid stress, less anxiety, less emotion before going to bed. You may be very tired, but you also won't be able to fall asleep. Try warm milk, read a book, don't use the phone before bedtime.

 

[OrangeSweatshirt]

MAG365 ....it'll work immediately...not only for sleep but other functions too.

 

[Justwishfulthinking]

Stupid question but where do you get melatonin?

You can’t buy it in UK.They issue it on prescription for children with adhd. I first tried it abroad so order from a company called Piping Rock. I order there sleep aid which generic nytol as well. Also great for paracetamol which is known as Acetaminophen. Works out much more cost effective I follow UK guidelines on amounts to take tho. Also weary as none of the cap are childproof so I store them out the way with other medication. X

 

[hrh89]

I know I'll won't be able to sleep tonight, but do you any of you suffer with restless legs as well?

I do too! I bought magnesium supplement from wilko and it has helped greatly. I also cut out diet drinks but I’m not sure whether that has done anything or not but I haven’t had it nearly has bad. I used to lie awake every night with it and now I get it maybe once a month and it’s nowhere near as strong as it was

 

[Isa Drennan]

Melatonin!!

 

[Greencatfysh]

You can’t buy it in UK.They issue it on prescription for children with adhd. I first tried it abroad so order from a company called Piping Rock. I order there sleep aid which generic nytol as well. Also great for paracetamol which is known as Acetaminophen. Works out much more cost effective I follow UK guidelines on amounts to take tho. Also weary as none of the cap are childproof so I store them out the way with other medication. X

You can get it on prescription through private online GP clinics but it’s only given for temporary sleeplessness so if you say you are regularly insomniatic they won’t give it to you. I’d definitely recommend a specialist or if that’s not an option, as others have said forcing yourself to be awake during daylight/daytime hours even if you haven’t slept, will help create a good circadian rhythm, as well as knackering yourself with exercise!