Long term insomnia, is there anything that can be done?

newmumincov

I had terrible insomnia until my early 30s, when I made some lifestyle changes that had a very dramatic impact. These were:

High dose vitamin D3 supplements every morning

a dawn simulator (a SAD daylight lamp that comes on in the morning like an alarm clock, which resets the body clock)

cutting right back on gluten containing products (I avoid all obviously wheat containing stuff, but don't fret if I take the odd thing that might have flour in it, and my sleep gets worse very quickly if I let myself indulge)

cutting right back on sugary foods and refined carbs

having a cut off point for caffeine - currently it's 5pm, but to be honest I did better when it was even earlier

jenniewb

Alisha2008 wrote: »

Have you considered some alternative medicine, like homeopathy?

Have tried various herbal remedies over the years (this didn't begin 7 years ago, its just 7 years since I saw a specialist).

I have yet to find a herbal remedy which works and I know they aren't mortage payments but it irritates me to pay for something which I end up with a tonne of and then find it doesn't work!
Have tried everything I could find in boots: Hops, Valerian, Kalms (both types), Bach's remedy (many versisons), relaxation tapes/CDs, MP3s and taking up yoga.

I am at a loss as to what else to try and also wary as I feel like I lose a lot of money this way. Do you have any suggestions?

jenniewb

Artytarty wrote: »

I cannot believe what a huge difference getting blackout curtains has made to my sleepless issues.
As an aside they also cut down the early traffic noise. I can sleep right through now (usually) instead of waking at 3,& 4 &6 etc.
I also changed top a feather duvet which is so light and cosy I htink it has helped too. Also always have a warm bath with smellies before bedtime!
Glory! I sound like aright precious Diva! I'm not -honestly:)

I wish so much I had the money to afford these!! I have a long room (one room) to my home, (studio flat). It takes up 5 huge 7 foot windows which are wider then I can stretch, if I could afford blackout curtains I would but I had been quoted £350 and that was 5 years ago with someone bending over backwards to help me out price wise. I just don't have that sort of money- not to mention thats only one side of my home, the other side is a big front door with the front window made from class and walls which have a 20cm space from the celing (odd design I know). I'd likely need some sort of a black-out curtain for the door too...

I'd also love a feather duvet- had been looking for a duvet for a few weeks and just went and bought a normal 13.5 tog from Tesco for £23. It was very expensive and even then have had to go without just to fit it in, going without food to me isn't so major but my psychiatrist and dietition may disagree... (long standing eating disorder!)

But if I do win the lottery...;)

jenniewb

newmumincov wrote: »

I had terrible insomnia until my early 30s, when I made some lifestyle changes that had a very dramatic impact. These were:

High dose vitamin D3 supplements every morning

a dawn simulator (a SAD daylight lamp that comes on in the morning like an alarm clock, which resets the body clock)

cutting right back on gluten containing products (I avoid all obviously wheat containing stuff, but don't fret if I take the odd thing that might have flour in it, and my sleep gets worse very quickly if I let myself indulge)

cutting right back on sugary foods and refined carbs

having a cut off point for caffeine - currently it's 5pm, but to be honest I did better when it was even earlier

Thanks for the tips!

Funnily enough I take vitamin D3 a few hours before sleep- its mixed in with my calcium and magnesium pills which I have to take for osteoperina (I'm 30 before anyone mentions the menopause!) I take them then because I read an article which said that calcium and magnesium helped with insomnia and also with levels of caffiene (to reduce them/flush them through).
Is there info on vitamin D3 making you feel awake?

I already don't eat gluten/wheat/carbs (its an eating disorder hang up rather then being anything health wise, I'm actually too afraid to eat it!) My dietition seems to think my lack of carbs has a lot to do with my insomnia but I doubt it as I was still struggling to sleep when I was 12 (and before then) though much was due to anxiety and family issues but anxiety noneother the less. As with sugary foods, unless you count apples as sugary foods (they are higher in sugar then say a carrot...) I "don't do" sugary foods (same reasons as above).

Caffiene I am quite good with: none after 3pm and even then its just one drink a day. Coffee has a bigger effect on me then diet coke/diet pepsi so I try to choose the latter (gets me through the gym which I do daily as it can help a bit with feeling not so wide awake at 5am).


Maybe will try to take my calcium pills earlier in the day? You can't get them without vitamin D as its the vitamin D which helps them be absorbed by the body.

jenniewb

Humphrey10 wrote: »

If it was banned, then how could your doctor prescribe it? It's not available over the counter any more, but nor are the sleeping tablets you are on at the moment I assume.


I need a dark room to sleep so have blackout curtains, and a comfortable mattress, pillow, and duvet. I was renting a room for a while, I had to buy my own mattress because I couldn't sleep at all on the uncomfortable one that was there, I also had to get some blackout curtains because the ones there were so thin.
Make sure everything about your bed and bedroom is perfect, it really does make a difference.

My doctor couldn't prescribe it- that was the problem. I then went online to ask why (my doctor didn't say why, only that they couldn't find it in the book so couldn't prescribe it- they have big books of what they can prescribe). It was the specialist who told me to ask my doctor for it- the specialist couldn't prescribe anything, its apparently not what they do, he said the doctor had to prescribe it but that he would give instructions for them to do this.

Thanks for the tips on the bedroom, cannot afford blackout curtains, I wish I could I have been after them for years, we had them when I was a child at home but since moving out 12 years ago I've just not got that sort of money (long room, many windows.) I am fairly happy with my bed (to be honest its not something I have any choice over as its very expensive to get a new matteress let alone a decent one!) Mine wasn't cheap and I did look long and hard for one I liked. It was £300 from Ikea 8 years ago. I'm not finding it a problem though- don't think its keeping me awake at any rate.

jenniewb

Just a quick question:

Does anyone have any reputable radio stations (normal radio not digital) that only talk and don't play any music after about 3am and until 6am?

I sometimes find if I have some background noise on- nothing thats audible as I turn the volume right down low, but enough to take my mind off the foxes/cars. I used to sometimes have the BBC news on in the background but lost my signal a few days ago (can't afford a new box yet- waiting for the sales) so no TV for a while. (not wanting to put the iplayer on as the computer is too far from my bed).

Tried to flick through stuff last night but everywhere seems to play music!

joyfull

jenniewb wrote: »

Just a quick question:

Does anyone have any reputable radio stations (normal radio not digital) that only talk and don't play any music after about 3am and until 6am?

I sometimes find if I have some background noise on- nothing thats audible as I turn the volume right down low, but enough to take my mind off the foxes/cars. I used to sometimes have the BBC news on in the background but lost my signal a few days ago (can't afford a new box yet- waiting for the sales) so no TV for a while. (not wanting to put the iplayer on as the computer is too far from my bed).

Tried to flick through stuff last night but everywhere seems to play music!

BBC World Service. Same wavelength as R4 and not only on digital, Tune into R 4 and then at around midnight it becomes World Service. It's what I listen to A LOT in the night.

VJW87

I've never, ever been a great sleeper, surviving on a couple of hours even as a kid. As I've grown up, my body tells me I need sleep but the mind sometimes tends to disagree. The thing that really got to me was moving in with my partner - we bought a bed to sleep in together yet most nights I was on the floor/couch/spare bed/wherever TRYING to get a couple of hours to make it through the day.

I'd tried all sorts: lavender, hot water bottles, hot choc, no caffeine, warm baths, fresh sheets, over the counter meds, getting up and doing things through the night if I couldn't settle.

I laughed at the suggestion of ear plugs but picked up a pack of 7 silicone plugs for £2 from Bodycare. These can be washed and reshaped for ages. My insomnia seems to be related to noise and not being able to fully shut off. Stick the plugs in, put the TV on sleeper mode and I can actually fall asleep. First time in my life that I've been able to sleep for eight hours without waking up! I have no idea if this is something the OP would be interested in trying but it worked for me, might work for others!

The only other thing that helps me is not going anywhere near the bedroom until I'm actually tired.
(Oh, and I work nightshift now... which exhausts me to the point that I'm sleeping on my feet before I get to bed!)

Alisha2008

jenniewb wrote: »

Have tried various herbal remedies over the years (this didn't begin 7 years ago, its just 7 years since I saw a specialist).

I have yet to find a herbal remedy which works and I know they aren't mortage payments but it irritates me to pay for something which I end up with a tonne of and then find it doesn't work!
Have tried everything I could find in boots: Hops, Valerian, Kalms (both types), Bach's remedy (many versisons), relaxation tapes/CDs, MP3s and taking up yoga.

I am at a loss as to what else to try and also wary as I feel like I lose a lot of money this way. Do you have any suggestions?

Homeopathy are NOT herbal remedies.. it's something completely different. If I were you I would give it a go, you have nothing to lose...

Try to find a good doctor through recommendations , google, etc.. I would recommend mine but it's in Spain!

Youdontseeme

I have struggled for years with insomnia (my mother would say since I was baby - I never slept!) It does seem to coincide with stressful periods I can’t seem to "switch" my head off and then if I do fall asleep I am awake at 4 or 5am

One thing I have found by accident that helps is listening to a Paul McKenna CD I haven't lost weight, stopped smoking nor am I more confident but I certainly sleep better I think as it gives you other this to think about (or maybe it’s just really boring)

They are quite expensive to buy (heck if you like I can send you a copy of one of mine) but perhaps your local library has a copy you could try to see if it works?

YDSM