I am desperate for some decent sleep!

I know there have been many threads on sorting out sleep.

My problem is stress/hyper-vigilance and constant night awakenings and lack of restful sleep.
I wake up every hour at the moment. At the most I sleep 2 hours at a stretch, and that is rare.
And this is on mirtazapine and wearing ear plugs!

The noisy people upstairs moved out, but new people moved in right away, and my flatmate says they're worse than the previous tenants - she's been in all afternoon, I was at work. They are very loud with their feet. But if they're not 'nocturnal' like those previous, that will be something. They're out right now.

I am desperate for decent sleep.
I have a lot of stressors in my life right now.
I will hear in a couple of weeks or so if I'll keep my job [UK public sector]. Also in a couple of weeks I will know whether my father has enlarged prostrate, or if something else is making him ill.
Things are strained in my relationship with my flatmate [long story].

I don't know what to do. The only time I can seem to really truly relax and feel safe is in the second half of a therapy session.
I am SO tired. People are commenting on how tired I look.

My GP won't adjust my medication or add anything on. I just have to put up with it. I can only take a zopiclone once or twice a week. I sleep slightly better then - a couple of 3 hours at a stretch at the most.

I have a couple of mp3s that help. But even though they help a bit, I can still hear outside sounds [I know you can get fancy ear phones, but not currently on my budget], and my ear plugs are better at that, but then it's hard to wind down.

I am so wound up. Most of the time. Am trying to regulate it the best I can.

Help!

Doesn't anyone have any thoughts? Please?

Have you tried maybe setting up a fan going at night (blowing away from you)? Or tuning a radio into the static between stations? Anything that can produce white noise is supposed to be very helpful.

Try also googling for some guided relaxation videos maybe on youtube. Or other places where they have the audio only.

One method that sometimes works for me is progressive body relaxation. I start at my toes and working my way up I tighten and relax sets of muscles until I get to the top of my head. Holding each tight part for about 5 secs. There are many mp3s that help with this. Look for the words "body scan". It can help sometimes get you in the winding down mood.

I hope you get some rest soon. I know too well how it affects the rest of your life when your sleep is disturbed (i'm up after 3 hours down myself tonight).

Oh! I don't know if they have it in the UK but melatonin is a good natural sleep aid as well. Look in vitamin and pharmacy shops.

Thank you.

I've not bought a fan yet [would have to prob. pay extra on the electric if I did...] but may yet.

They don't do melatonin here, and I'm trying to stop taking supplements as my therapist is concerned about my self medicating.
Sorry.

The in between radio stations is supposed to be the same as the fan thing and could maybe be less electricity.

My therapist this week just recommended early morning/afternoon exercise, lying down when tired in the afternoon and just closing your eyes (i'm unemployed so that's possible), as little caffeine as possible and warm milk at night. I'm going through a really bad 1 hour a night only sleep period now and its really affecting my mood.

I'm sure you've tried those things but maybe it could help?
My friend who has PTSD got a dog and that helped her with the hyper vigilance she had. Trusting in the dog to alert her if there was anything wrong. Another idea.

Thanks. Will ponder. Last night was quiet.

I work 27 hours a week and have a hectic appointment schedule inbetween, so I don't get much time during the day for a proper rest.

I'd love a cat rather than a dog, but my flatmate's son's allergic.

I feel for you Sorrel.. sleep is important. Do you have a night time routine? Where before you head to your room, you put yourself in a frame of mind & body for sleep? Does a warm shower before help? Soft lavender scents (or other aromatherapy) also sometimes help. Is your room arranged in a tranquil way? With soft low lighting at bedtime etc. What is the energy in your room? Do you have clutter or is it in a well organised way (at least your room, you know?). Soft music beforehand can also put some people in a relaxed mood. Basically doing things slowly quietly as you set about your bedtime routine may help. Just ideas... Also, do you write or keep a journal? Sometimes the simple act of jotting down worries and annoyances can stop them running round and round in our heads. All the best to you

Its a horrible feeling. I lie awake most nights, and that on sleeping tablets. My doctor changed them every 3 months. I used to have a television set in the bedroom and set the timer. That way i fell asleep and didn't wake up to screams on some horror movie at 4am