Persistent Insomnia

I need some advice. I ran out of my psych med that makes me sleep, and I've pretty much been dependent on a medication to sleep for YEARS. I'm struggling. I was taking 2 Benedryl all week and it seemed to work but tonight it had no effect whatsoever. I literally just can't sleep. This is what I was recommended to do but wasn't told what to do if this stops working. I'm currently trying some sleepy time tea. But if this doesn't work? I don't know what else to do. I've tried melatonin in the past and it doesn't work either.

Any ideas? I haven't had much luck being prescribed a sleeping medication. I have an appointment to see my doctor but it's not for two weeks. I'm on a waiting list to see a psych doctor. There's not a whole lot I can do, except possibly go to the ER and try to ask for sleeping meds from them. It's a really tough situation.

So sorry you are struggling with sleep issues. I do, too.

Your therapist and/or psychiatrist can help you find additional tools to cope and help you with sleep. But if you are struggling with healthcare, the tips below are what I received from multiple providers. You have to find what works best for you, and to also consult a professional to make sure that nothing interacts with any other medication or treatments you're receiving.

I was weaned off of Ambien years ago since it was losing its effect. If you want more holistic approaches that involve over-the-counter meds, you can try Melatonin 6mg or 10mg two hours before bedtime along with sleepy time tea or chamomile tea. Also, try to unwind two hours before bedtime (not just 30 minutes prior). The way Melatonin works is when taken two hours before bedtime; it has a delayed effect, and it's also good practice to self-care and relax two hours before bedtime anyway. The other supplemental drinks mentioned could be sipped on for the first hour before bedtime.

What also helps when you have anxiety or panic or heart palpitations is a powdered drink called CALM, which a nurse at the VA recommended to me a while back. You can take CALM with chamomile and Melatonin, and the nurse said to me that it is all safe. However, what might be safe for me might not be safe for you, so I'd check with your providers first.

Creating a good nighttime routine helps, too, if that is possible. For some people living in noisy situations or tough roommate situations, or who deal with swing shifts, that might not be possible. But whatever you can do to minimize the noise, the light, the stimuli keeping you awake, try to do. For example, you can maybe set up room dividers if you share space with a roommate. You can also set boundaries about sleep time. There are also noise reducers (like sponges) you can put on your walls. Having light blockers for the windows could help, too, especially if you're sleeping during unconventional (daytime) hours. Some people elect to shower or bathe before bed, or do something very soothing like listening to calm music while sipping on tea, and after taking Melatonin.

Another problem is if you have incontinence or frequent urination, then a different approach might be needed. You might want to sip on only half a cup of the tea or CALM, for instance, and you might want to do that two hours before bedtime, so that you can empty your bladder well ahead of time.

Additionally, some people experience GERD/acid reflux, body pain, or other physiological issues at bedtime or while lying down. You might want to ask your primary care physician what will help in these situations, so that you can get a better night's sleep. My doctor suggested I elevate my legs when I'm feeling leg pain or swelling, so I purchased a special wedge for that. I haven't purchased the wedge for GERD/acid reflux, but I simply prop my pillows up a certain way or sleep on my side.

Other issues might include the way your lighting is (if you have to sleep with the light on due to fear of sleeping in the dark, or if there's natural light coming in if you sleep during the daytime), or the room temperature setting is too hot or too cold, or the way the bedroom is set up (with too many distractions). If you have a bunch of electronics or other things competing for attention in your bedroom, then you could try to find a way to shut off electronics (or move them out of the room, if you have room to do so). You can also cover up distracting things with sheets, etc. It's whatever works for you at night to create a very soothing atmosphere. For roommates, state boundaries and consider investing in room dividers. For temperature, try adjusting it in some way - whether it be through machines or natural cooling or heating sources. For lighting issues, consider getting a dimmer light if you have to sleep with the light on, or consider getting a thicker curtain to block out natural light if sleeping during the daytime.

Also, consider avoiding news reading, difficult conversations, certain triggers, and other negative stimuli before bedtime. Save these for your afternoon - many hours before you're scheduled to sleep. This will help make it easier to relax and fall asleep, and will also mean that you're not waking up to anything negative either.

Sleep is more than a night routine. It involves your daily routine and functioning as well. Gastrointestinal issues could interfere with sleep, so eating and drinking many hours before bedtime might help. Eating well, spacing time for negative items in the middle of your day (whenever that is, depending on your work schedule) helps so that you can wake to a good morning and sleep to a good night, and have those good associations of self-care upon waking and sleeping. All of these suggestions I found through the VA's apps as well as through various suggestions from many different healthcare providers (primary care physicians, psychiatrists, psychotherapists, psychologists, etc.).

I hope some of these tips help.

These really are good tips.

I know I need a cool temperature in my room in order to sleep. And I can't have light, because even a small light prevents me from being able to sleep, which is tough due to the fact a lot of electronics have a light on them. I'm trying to drink caffeine-free tea at night. I turned the mode of red lights on my computer screen at night to counter the blue light stimulation and am trying to get off my computer earlier. And avoid looking at my phone.

I do have some medical problems that might be contributing. for example, due to all the stress, I dealt with recently, my medical condition had a flare-up that caused me so much discomfort and pain I had a hard time relaxing and unwinding. Because it's hard to sleep when you're in pain. I'm seeing my new provider about this in a few weeks, might get a referral to a specialist, we'll see. My condition is only bothersome when I'm under severe stress. I actually had to eliminate the situation in my life causing it.

But thank you! I'm going to try some of these. Even though I FINALLY got my Seroquel. I don't particularly like having a dependency on a medication just to be able to do a natural thing like sleeping. We're supposed to naturally sleep, right? I don't really know what's wrong with me that I can't do this in a normal way, but maybe I can find out and work on it.

It sounds like you are aware of what your needs are for good sleep, and that you have some tools you are using to help!

Reducing the blue light, having Seroquel, and making your temperature cooler at night are three key areas you pointed out - at least that which you can control at the present moment.

Some people elect to move their "office" into a different area of the house or apartment, such as the living room. That way, your bedroom space is solely for rest and relaxation and healing. But not everyone is able to afford such space, such as those living with roommates or in studios or small one-bedroom apartments, etc.

Cooler temps could also include purchasing different kinds of pillows, blankets, and jammies, if your budget allows. That's in addition to either having an air conditioning system, a fan, or other machines to help with temperature.

Blocking out light from the window could also help keep the lights darker as well as the temps lower in your bedroom. It could also buffer some sounds from outside.

The pain management thingy is tricky because of all the newfound rules concerning the anti-opioid crisis era and the need to figure out alternative, non-addictive ways to cope with pain. Many doctors are shying away from prescription pain management, even for non-opioids, for some reason. But then that leaves a dangerous option for consumers to use or misuse over-the-counter products. Find out from a trustworthy doctor what your options are to use both over-the-counter products along with any prescriptions you have been given for pain management. Also find out ways to see what bed supplements will help you with pain. There's this specialized knee pillow thing that you put between your knee area if you are a side sleeper, which can help with leg and hip pain. The leg elevator pillow will occasionally help elevate your legs if you have edema, swollen legs, or pain in legs. Your treatment team should be able to help you with those options, in addition to medications.

Some of my doctors have also suggested yoga, a balanced daily routine that remains consistent - even on the weekends, and a healthier diet to alleviate pain and help combat insomnia. I'm not able to do the yoga, but I'm working on balancing my routine for consistency. That part is not easy for me to do.

Hang in there. I'm still struggling, despite my having all these tools to work with. I've got a lot going on, too.

i have had insomnia on and off for years. it's horrible especially when i have to work the next day. recently i started trying yoga to see if it would help. found some beginner's exercises on youtube. they really have helped me fall asleep. even if that doesn't work, it at least gets your circulation going and gently flexes your joints and muscles and is good for your general health. i hope you will try it! good luck!

I understand how you feel. I’m going through the same thing. I just started taking hydroxyzine and it takes awhile to get me to go to sleep.

Insomnia grrrrr. I can relate