Best Way to Battle Insomnia

Taro Milk Tea on 09/01/2020 - 14:44

Calling all my Insomnia Ozbargainers here..

Being an Insomnia-er is sucks! I always got jealous looking at those people who can fall asleep within seconds…like literally putting their head on the pillow, then off they go to their lala land..

I had worst Insomnia lately where I only managed to sleep total of 10 hours for the whole week. I was drained as hell….I have tried all the natural remedies to battle this, not really effective. And I'm trying using sleeping pills as much as I can.

For those of you who are like me, any tips battling this curse? and what was your worst Insomnia experience?

Of all the crap things I have to deal in my life, I just want to have a good sleep every night…sigh….

Health & Beauty

Comments

      • crentist on 09/01/2020 - 20:50

        I don't drink coffees and don't drink tea at night too.

        When do you stop drinking tea then?

        I've always been a bad sleeper, and start each day with a couple of coffees, but have noticed that any coffee after 3pm will keep my brain spinning 12 hours later, even if it didn't help me much during the day.
        And I normally go to bed around 1 or 2 anyway and go to work quite late. If I had to keep more normal hours I'd be staying away from any caffeine after about noon.

        Also, do/did you smoke? This can affect caffeine tolerance. Smokers can handle more, which means quitting can make you sensitive to it. When I was quitting I had a glass of coke with dinner and didn't sleep a wink.

        As a sidenote, many comments talking about melatonin here. A friend who does a lot of work travel says it helps him out a lot with jetlag. When he's in a new timezone he takes one the first night and he's pretty much set to local time.

        • Taro Milk Tea on 10/01/2020 - 10:13

          When do you stop drinking tea then?

          I never drink tea at all at evening time, well never is a bit too extreme i suppose, sometime I do of course drink tea if let's say I'm having dinner at chinese resto where they serve tea - but in my daily life, I don't intentionally drink tea at night.

          Also, do/did you smoke? This can affect caffeine tolerance. Smokers can handle more, which means quitting can make you sensitive to it. When I was quitting I had a glass of coke with dinner and didn't sleep a wink.

          Nop, not a smoker

  • aspirepranesh on 09/01/2020 - 16:46
    +1

    I was an insomniac for years (6+) mainly because of stress and I would wake up in the middle of the night and struggle to switch my brain off.

    Things that worked for me:

    • Diet, eating healthy
    • Exercising early mornings, couple of hours everyday. 6-7 days a week
    • Walking/Moving through the day (easy 10,000+ steps everyday)
    • Drinking lots of water during the day
    • Cutting out alcohol
    • Getting into a schedule, in bed by 8pm or 8.30pm max on weekdays and waking up at 4am every morning to hit the gym
    • Soothing music while sleeping
    • Melatonin rarely because I was afraid that I would get addicted to it
    • Less caffeine or hardly any caffeine. I drink the occassional Red bull, which I was addicted to while I was having insomnia as I felt that I needed Red Bull to get through my day
    • My wife uses herbal oils in the diffuser in the bedroom

    After 5 years, I woke up in the middle of the night twice last week and was freaked out completely worrying that my insomnia was back! Turns out, my schedule was all messed up due to the Christmas break!

    Now that I am back into my routine, I am sleeping/feeling better.

    • Taro Milk Tea on 09/01/2020 - 16:53

      My wife uses herbal oils in the diffuser in the bedroom

      Interesting, i will have a look on this thanks.

      • aspirepranesh on 09/01/2020 - 17:15

        There are couple of specific oils she has been using. One for the diffuser and one to rub behind the ears before going to bed.

        I'll find out when she is back home and PM you what they are

        • Taro Milk Tea on 09/01/2020 - 19:54

          Thanks mate, appreciate it!

  • saintpotter on 09/01/2020 - 16:53
    +2

    Camomile tea. Thank me in a week. Drink it every night half an hour before bed.

    • Taro Milk Tea on 10/01/2020 - 10:14

      Tried the Camomile tea…tbh, it didn't really help me. Maybe it just doesn't have much effect on me :(

  • the1doood on 09/01/2020 - 16:53
    +2

    Had insomnia for few years. Things which made it go away
    -No phone/TV from 7PM
    -Wake up before 6AM
    -Tried many supplements like GABA/Melatonin/Some naturopathy meds, but body adjusts to it in a while hence stopped. Accupuncture helped. Stress was the root cause in my cause.Chamomile + Honey helps as relaxant.
    -Don't lie in bed trying to bed only go to bed when sleepy
    -Heartfulness meditation but not after 6PM
    -No food after 6PM, nothing heavy after 8
    -Liver detox and quitting job finally made it go away.
    -Dont try to sleep too hard, makes it worse.

    • Taro Milk Tea on 10/01/2020 - 10:16
      +1

      -No food after 6PM, nothing heavy after 8

      Very hard for me to do this, sometime I finish class/part time job after 6PM.
      But i'm really curious how eating dinner after 6PM might cause Insomnia…? What is the scientific reason behind it?

  • Drakesy on 09/01/2020 - 16:57
    +3

    I've been an insomniac the last 4 years and this is what worked for me, am now happily getting 8+ hours a night (in order of importance).

    1. get to bed at a regular hour, i was jumping between 10 and 11pm at night, choose a time and stick to it, it helps the body's biological clock shutdown at the same time each night.

    2. Set an alarm or wake up at the same time every morning

    3. No electronic devices 1 hour prior to when you actually want to be asleep.

    4. Cut out caffeine.

    5. Contrary to what other health advice has said i found when it got really bad knocking myself out with alcohol and getting at least some shut eye would drastically reduce anxiety and reset my body clock (only do when getting like <3 hours sleep a night for multiple nights - don't do this long term as your sleep quality will greatly diminish.

    6. get out of the house and exercise, get as much vitamin d as possible and socialise. You may not feel like it being tired and on edge however humans are social creatures and it will greatly increase your sense of wellbeing, join a sports club, volunteer etc.

    7. Finally, may not effect you but definitely others, don't watch porn! It's been proven to increase anxiety, stress and reduce self esteem, all precursors to insomnia

  • MeesusEff on 09/01/2020 - 17:03

    So I used to be the type of person that as soon as I try to sleep I keep overthinking things and getting worked up. I realised I needed a distraction, just like how if you listen to something really boring you'd fall asleep. ASMR saved my sleep. If you YouTube 3d barbershop and you get the brain tingly feeling (and like it) then it'll work well for you 😊

    • Taro Milk Tea on 10/01/2020 - 10:17

      ASMR saved my sleep. If you YouTube 3d barbershop and you get the brain tingly feeling (and like it) then it'll work well for you

      Why do I find ASMR annoying rather than making me calm lol…

      I'll youtube that barbershop later but thanks!

    • pjetson on 10/01/2020 - 16:40

      YouTube 3d barbershop

      I can't seem to find anything with that name on Youtube. Is that what it's actually called?

      • MeesusEff on 10/01/2020 - 17:13

        Argh sorry, brain fart. I meant virtual barbershop, the one with the blue background and white writing. Needs ear/headphones to work

        • pjetson on 10/01/2020 - 22:06

          So it's just an audio recording of a haircut?

          • MeesusEff on 11/01/2020 - 20:38

            @pjetson: Sort of. The microphone is the point of view of your head, then you can "feel" the sensations of it and the distance of the voice. Hard feeling to describe. There are many sorts, I find tapping and ear cupping to be the soothiest. Heatherfeather is a favourite of mine, good effects.

  • this is us on 09/01/2020 - 17:09
    +1

    The first step is sleep hygiene… You are not supposed to sleep in an environment that is not dark, silent, without people or pets walking around, cars passing, lights ON or blinking, partner moving or snoring, etc.
    Start eliminating these problems and let's see what else you can find… That included not foccusing your attention on electronics before going to bed. You should only use your bed for sleeping and sex…

    Then, exercises, meditation, diet (no caffeine, alcohol, too much food, etc.)…

    If you are still distracted, earplugs and sleep masks to block noises/light might be useful…

  • jackofspade on 09/01/2020 - 17:17
    +1

    Stop checking ozbargain. FOMO may be why you can't sleep :)
    Have you tried over the counter pill like doxylamine succinate?

    • Taro Milk Tea on 10/01/2020 - 10:20

      Stop checking ozbargain. FOMO may be why you can't sleep :)

      Ozbargain is life, and life is ozbargain :p

      Have you tried over the counter pill like doxylamine succinate?

      Thanks, but I'd try to avoid any drugs usage as of now. Do you have any experience using that? any side effects?

  • Donaldhump on 09/01/2020 - 17:32
    +3

    1/2 bottle of jack daniels,
    watch live viewings of Parliament house,
    bit of self pleasure or if u have a partner a bit of that

    • saintpotter on 09/01/2020 - 18:04

      by the time you clean up you're wide awake again.

  • ihbh on 09/01/2020 - 17:36
    +7

    Sex, or if that's not available, a hmmm… onesome.

    • ozbjunkie on 10/01/2020 - 12:47

      I am now using the term onesome in all future communication. Sounds so legitimate.

    • highdealer on 10/01/2020 - 19:18

      This!

      Sometimes I fell asleep mid onesome, my hand hate me for it.

  • ariann on 09/01/2020 - 17:36

    Have you considered consulting a sleep doctor and going through a sleep study to understand your underlying causes?

  • awaischb on 09/01/2020 - 17:40

    Get rid of things bugging you mate best solution for it not worth thinking about things which put you in this position, have been through it without realising it was insomnia, it is a nightmare for sure

  • DiscoJango on 09/01/2020 - 17:53
    +1

    . dark room
    . cold room
    . quiet room
    . comfortable mattress
    . comfortable pillow
    . white noise (fan, radio etc)
    . calm the mind: write down thoughts so your not "thinking" about them

  • Blitz001 on 09/01/2020 - 18:00

    Not surprised no one on a bargain site hasn’t recommended therapy. But yes, therapy cured my insomnia.

  • [Deactivated] on 09/01/2020 - 18:01

    Wikipedia rabbit hole.

    • Taro Milk Tea on 10/01/2020 - 10:22

      The movie looks interesting, I'll try to watch it tonight lol

      • [Deactivated] on 10/01/2020 - 12:39

        I didn't realise it is a movie.

        I was merely suggesting diving into Wikipedia and clicking away at the links.

  • Almost Banned on 09/01/2020 - 18:03

    When I had a period of insomnia (being an insomiac) I found I managed to reset my sleep patterns by waking up before 6am and going for a vigorous walk.
    The morning sunlight, the fresh air, the activity, all helped me get back into a decent sleep pattern - with sleep coming quite readily at night.
    Also, no technology in the bedroom. No phones, no computers, no tv.

    • karinab on 10/01/2020 - 08:59
      +1

      I second going out for a walk before noon. The sunshine increases your melatonin production naturally and going for a walk reduces stress levels immensely. Waking up early sets you up for a productive day ahead, making it less likely to ponder about the meaning of life when you are trying to sleep. These tips have been recommended to me by a therapist. It's simple, easy to implement and effective.

    • Taro Milk Tea on 10/01/2020 - 10:25

      When I had a period of insomnia (being an insomiac) I found I managed to reset my sleep patterns by waking up before 6am and going for a vigorous walk.

      I wish I can try waking up before 6am and enjoy the pleasurable walk..but it's kinda tough to do for me as I could often be back home late at night because of work.

      But when I have opportunity, I'll try doing this..providing I can get asleep earlier too!!

  • 7ekn00 on 09/01/2020 - 18:50

    15 months ago I was lucky to get 2 hours per night …

    Switched to zero carb lifestyle (nix blue light, reduced caffiene, etc), now getting 6.5 hours solid per night (plus so many other benefits) ;)

    7

    • peterpeterpumpkin on 09/01/2020 - 21:05

      Interestingly, OP already said he's a gym junkie. Ironically, one of the issues people first complain about when first switching to zero carb or upping their training load is insomnia. The physiological explanation for carb dependency goes that carbs elicit insulin release, most amino acids except tryptophan get absorbed into the muscle, and this relative tryptophan surplus in the blood triggers more to enter the brain, which in turn produces serotonin to make you happy and sleepy. It's normally suggested to ease into any sudden changes to the body to let hormones gradually adapt (but of course some go cold turkey).

    • Taro Milk Tea on 10/01/2020 - 10:27

      Switched to zero carb lifestyle (nix blue light, reduced caffiene, etc), now getting 6.5 hours solid per night (plus so many other benefits) ;)

      As mentioned in my replies above, my diet is fine. I rarely eat carb foods, sometime maybe on the weekend during my "cheat" days.

  • mikljon on 09/01/2020 - 18:53

    I got insomnia too, Dr said its lumps in my nose, removal too much for me.
    I get blood noses easy too.
    Best tyhing I found was waking same time, going to bed to try and sleep same time,
    regardless of if I got 1 hour sleep or a full 7.
    Even on my days off work.

  • Meho2026 on 09/01/2020 - 19:08

    Google the 478 breathing exercise

  • try2bhelpful on 09/01/2020 - 19:15

    My problem was always stopping my little squirrel brain running around. I reread books I’ve already read before so I can pick them up, start anywhere, then read until I’m sleepy; If I try it with a new book I’m reading until the wee small hours. Also I started writing the great Australian novel in my head. That way I don’t keep going back to what worries me.

  • Timtamdoritos on 09/01/2020 - 19:28

    Try Reiki videos for sleep on Youtube. Play it and close your eyes. I suffer from same and I sleep listening to it. Its so boring..but it works.

  • mrvaluepack on 09/01/2020 - 19:30

    Like others have said. No blue light devices. Try going one whole day without looking at your phone, TV, computer or any screen. Exercise and tire urself out during the day and relax at night.

    Guaranteed to improve your sleeping patterns.

  • echocae on 09/01/2020 - 20:08
    -1

    Valium?

    • trapper on 10/01/2020 - 11:42

      Valium actually does an amazing job, but is very addictive with regular use. So save this one for the real emergencies.

  • Bystander on 09/01/2020 - 20:32

    Valerian.

    This is the only one that works for me when I need it
    https://www.blackmores.com.au/products/valerian-forte

    • Taro Milk Tea on 10/01/2020 - 10:28

      Common side effects of valerian include:
      heart disturbances.
      excitability.
      headache.
      hepatotoxicity.
      insomnia.
      morning drowsiness.
      sedation.
      uneasiness.

      hmm…not going to use it. but thanks.

      • rinco on 10/01/2020 - 17:09

        Only side effect I get is weird dreams with Valerian.

        There's a whole bunch of things not-Valerian you can do to help you sleep. I signed up for this Udemy course a while back which covers all the things like light exposure, body temperature, when to exercise, breathing exercises, etc … https://www.udemy.com/course/sleep-hacking-101-have-more-ene… . It's $11 for the next 10 hours and I would say it is worth your money. Btw he discourages the use of any chemical aids, like Valerian. But I find sometimes you just gotta pop them pills.

  • anonymous01 on 09/01/2020 - 20:42
    +2

    Used to have insomnia. Started meditating, became enlightened, insomnia gone, me gone, worries gone, negative thought and emotions gone. Sleep like a baby now, each day, every day.

  • tempura on 09/01/2020 - 20:42

    maybe … get a girlfriend?

    • Taro Milk Tea on 10/01/2020 - 10:29
      -1

      hold on, are you assuming my gender here?

      • pjetson on 10/01/2020 - 22:09

        Perhaps tempura just thinks everyone should have a girlfriend?

  • [Deactivated] on 09/01/2020 - 20:47
    +1

    Sex! Of the mind-blowing variety , preferred . It releases a cocktail of happy , stress-relieving hormones that is conducive to a good night sleep. Women also experience increased estrogen levels after sex, which can enhance REM sleep — the truly regenerative kind — while men get a surge of prolactin, which causes a feeling of fatigue.

    If you are single and need to, erm, take matters into your own hands, despair not, OP! Animal studies have shown males who ejaculated had better sleep latency and quality, but it has not yet been shown in humans. The effect is thought to be due to vasopressin, which also increases with orgasm in humans, so it is likely to work the same for us. Feel free to do your own 'experiments' and revert back with your findings. Or not :P

    • Taro Milk Tea on 10/01/2020 - 10:31

      Shhh…you are way too open with your suggestion here! :p

      Animal studies have shown males who ejaculated had better sleep latency and quality, but it has not yet been shown in humans.

      wait what…? hahaha

      • [Deactivated] on 10/01/2020 - 11:35

        I believe she meant animals who ejaculated PRIOR to bedtime fell asleep sooner and had a better quality of sleep. I didn't write that comment,the missus did. She knows what she's talking about though : one of her clinical placements was at a sex clinic.

        I'm more than happy to clarify what she meant with her if this is going to be the option you're going with …😜

      • [Deactivated] on 10/01/2020 - 16:38

        OK, I asked.She said if her half-tongue-in-cheek suggestion, which does have a scientific basis, was out of your comfort zone, her serious recommendation is Cognitive Behavioural Therapy(CBT).

        The cognitive part of CBT teaches you to recognise and change beliefs that affect your ability to sleep. This type of therapy can help you control or eliminate negative thoughts and worries that keep you awake.

        The behavioral part of CBT helps you to develop good sleep habits and avoid behaviors that keep you from sleeping well.

        Here's a vid that explains how it works.

        My recommendation would be to go the pharmacotherapy way and looking at getting a prescriptions for low dose doxepin.

        • Taro Milk Tea on 10/01/2020 - 16:46

          haha I remember you guys being fun and funny!

          OK, I asked.She said if her half-tongue-in-cheek suggestion, which does have a scientific basis, was out of your comfort zone

          Not at all, I just don't want to discuss that topic in an open field :p

          Here's a vid(youtube.com) that explains how it works.

          wow such a long video, will watch it tonight (hours before sleep time of course, I learnt a lot from here! :p)

          Thanks for the tips though!

          • [Deactivated] on 10/01/2020 - 16:49

            @Taro Milk Tea: P.s: Why not try both approaches : medication for immediate relief and learning to apply CBT to change your unhelpful or unhealthy thoughts and behaviours for long-term relief?

            wow such a long video, will watch it tonight

            Worst case scenario, it is so boring that it puts you to sleep ;)

  • CheapskateQueen on 09/01/2020 - 21:05
    +2

    goes against all sleep hygiene advice but it is the only thing that works for me… I fall asleep watching tv. it has to be a show I've watched repeatedly, so my brain doesn't get absorbed in watching something new. for the most part, a comedy sitcom. I do have a few others that are dramas, but they're faves I've watched to death. I know a few chronic insomniacs this works for as well.

    saw a sleep Dr at RPA once, like 10 years ago. told me all the same stuff the internet does. none of it helped.. but the tv works for me.

    • lette on 09/01/2020 - 21:50

      I'll second this. Tried everything from sleep hygiene, fancy pillows, meditation, naturopathic solutions all the way to stone cold hard core temazepam after my doctor exhausted everything else.
      Only thing that works for me is crappy repetitive TV like judge judy, law and order(not SUV), random comedy sitcom I know to death or star gate/trek/wars. I assume your crappy repetitive TV list will be different but maybe worth a go. Try to go for something mostly wordy not visual otherwise it'll be hard to resist watching. (Hells kitchen is a terrible choice for instance).

  • Spicytunaroll on 09/01/2020 - 21:06
    +2

    Masturbation.

  • peterpeterpumpkin on 09/01/2020 - 21:14

    For urbanites there's been a standard cure since the invention of electricity. Go camping for a week. Without solar panels.

    I've proven to myself I'm not a night owl programmer that has to go to bed late. You could do it yourself with lights and activities but it's easier to cheat at home.

    But there's always the minority that has a medical condition or is suddenly taking some supplements/foods they're sensitive to.

    • Taro Milk Tea on 10/01/2020 - 10:33

      Go camping for a week. Without solar panels.

      Camping/getaway sound nice, I will consider this. Maybe I just need a little break from my life and having my own me time without any disturb

  • kapone on 09/01/2020 - 21:37
    +1

    I've had insomnia to varying degrees as long as I can remember (even as a child). Things that I've found help

    1) Audio books (sometimes you've got to find the right book by the right narrator)
    2) Guided sleep meditations
    3) Melatonin (I get pills from iHerb for next to nothing, it's 100% safe & natural and no side effects)
    4) Magnesium supplements (Magnesium Glycinate or Magnesium Citrate are the best forms to get, much high bioavailability, again these are cheap from iHerb)
    5) Fapping (or 2-player mode if the wife is in the mood!)
    6) Cutting back on caffeine - I cycle caffeine, stopping it completely one week every month, which means I don't need to drink as much to get the effects when I need it. And I avoid caffeine after 3pm unless I plan on being up late.

  • bigbadboogieman on 09/01/2020 - 22:01

    Hot bath… Get in bed… All lights off… Keep phone switch off and away… Rest your body and try to keep your mind clear and empty.. It will drift off in so many directions, so much, that initially it will be hard work catching and clearing it over and over. This work will put you to sleep.

  • sardines on 09/01/2020 - 22:03

    Depending what is causing insomnia- I have insomnia but a few months ago my anxiety was through the roof and sleep was shit. Went to dr and got some benzodiazepines that I took for two weeks to get back into a sleep rhythm. To help long term control anxiety/stress- exercise, diet, thought processes etc . Falling asleep with white noise or audiobook that you have listened to multiple times

  • [Deactivated] on 09/01/2020 - 22:32

    1) Lie down but don't worry about whether you fall asleep or not.
    2) If you cant sleep than tell your self its OK. Your body is still resting.

    Occasionally I have trouble sleeping. Previously I found that than i start worrying about not being able to sleep and that just made things worse.

    Other things is caffeine can hang around in your system longer than you think. Try avoid coffee for at least 12 hours before you sleep if you want to be safe.

    (Do you take gym supplments? They sometimes have caffeine)

    • Taro Milk Tea on 10/01/2020 - 10:36

      2) If you cant sleep than tell your self its OK. Your body is still resting.

      Exactly what my mom always told me when i can't sleep lol. Is this scientifically proven to be true though?

      (Do you take gym supplments? They sometimes have caffeine)

      I do but I always take it before gym and I never go to gym at evening.

  • blitz on 09/01/2020 - 22:49

    How much exercise are you doing, OP?

    • Taro Milk Tea on 10/01/2020 - 10:36

      minimum 3 times a week gyming

  • AussieDolphin on 10/01/2020 - 00:19

    Currently battling this problem post jet lag. My body clock is still in another time zone! I went to the chemist and got Restavit. I've only taken in twice. Apparently you can't take it for longer than 10 days. I've had to wake up for the dog or one of my kids but can get back to sleep. Suggest you see your GP for alternatives. All the best.

  • chiuy on 10/01/2020 - 00:23
    +2

    DO NOT NAP.

    • karinab on 10/01/2020 - 09:00

      Not sure why you are being downvoted. This is a great tip. Only sleep when you actually want to sleep in the long term.

  • Wallyt99 on 10/01/2020 - 00:34
    +1

    The best comments on this thread are certain to come after midnight.

    • kaleidoscope on 10/01/2020 - 05:51

      how long after? as even 8am is also after midnight

  • kaleidoscope on 10/01/2020 - 05:49

    Understand the issue from highlevel as each person may have different causes. This would be log all activities that you do before 3 hours till you go to bed… week after evaluate and see.

    Try not to consider medication as long term solution.

    Good luck

  • RefusdClassification on 10/01/2020 - 07:51
    +1

    Insomnia is easy to fix using pharmacology, unlike a lot of other psychiatric conditions.

    Benzodiazepines with short half elimination lives ~8 to 12 hours (temazepam, ozazepam, alprazolam/Xanax) are the best treatment for insomnia since they don't make you tired all day and don't have metabolic side effects like antipsychotics do. You may have troubled getting a prescription from doctors though, a lot have been brainwashed into believeing benzos are evil (in truth they are far safer than narcotics, and even aspirin).

    Stillnox/Zolpidem is fairly good, think of it as a slightly watered down version of benzodiazepines. If they aren't available ask for a sedating antihistamine. The antidepressant Doxepin is actually a good example of a selective anti-histamine (ignore the fact that it is classed as an anti-depressant, it bind with far higher affinity to the histamine receptors than anything else). Doxepin has a half life of 16 hours, a bit long to be ideal.

    Melatonin has recommended earlier, minimal side effects but for me not as effective as the molecules listened above. I consider it more of an adjunct rather than a monotherapy for insomnia.

    • PDeez on 10/01/2020 - 09:05

      Don't benzos affect the quality of your sleep? Less time in the REM zone or something?

    • uedamasaki on 10/01/2020 - 09:23
      +2

      I'd caution against this. It's easy to fall into the trap of sedative medications for insomnia, but there's poor evidence for the long term effectiveness of benzodiazepines (and other sedatives) for insomnia. They may have a role for short term sleep issues where there is a fairly clear trigger that is likely to be finite.

      I guess a simplistic way of looking at this is: If you were to take a sedative to assist with sleep, what would happen if you stopped? Have the underlying issues been addressed? Will you likely continue to have trouble sleeping after stopping these medications? If so, How long do you intend to be on these medications?

      If you need some short term relief sedatives can help, but if you've struggled with sleep for a long time and looking for a long term solution, long term sedatives are usually not the answer.

    • [Deactivated] on 10/01/2020 - 16:12

      doctors though, a lot have been brainwashed into believeing benzos are evil

      To be fair, chronic administration of benzos do produce tolerance and psychological dependence and the adaptive changes in GABA receptor cause withdrawal, characterised by neurological, physical and cognitive symptoms, and rebound insomnia.

      The interesting one in that list is Doxepin. Among anti-depressants, Doxepin has the highest binding capacity to histamine receptors : its potency to bind histamine is even stronger than classical antihistaminic. Low dose doxepin (6 mg and under)acts via blocking H1 receptors, which is very unique among the drugs normally used to treat insomnia, as it promotes sleep not through a sedative action but by the resynchronisation of the circadian cycle. It is also the only tricyclic drug which has been evaluated by well-designed, randomised, double-blind, placebo-controlled studies in adults and shown to have therapeutic efficacy for insomnia ( in sleep onset, sleep maintenance, sleep duration and sleep quality) and tolerability.

      Unlike benzos, the use of low-dose doxepin has virtually no risk of addiction or dependence, no incidence of withdrawal syndrome or rebound insomnia after discontinuing treatment and does not directly interfere with other arousal systems; and unlike other anti-depressants, low-dose doxepin is not associated with tolerance, has no anti-cholinergic side effects, weight gain , cardiac re-polarisation or increased incidence of suicidal ideation.

      Why would benzos be your drug of choice over doxepin?

      • pjetson on 10/01/2020 - 18:00

        Why would benzos be your drug of choice over doxepin?

        I don't mean to offend, but that's such an arrogant question! Perhaps Doxepin doesn't work for the poster, and benzos do? What would you propose that the poster does?

        • [Deactivated] on 10/01/2020 - 18:03

          My comment was in reply to Thaal Sinestro's:

          You may have troubled getting a prescription from doctors though, a lot have been brainwashed into believeing benzos are evil (in truth they are far safer than narcotics, and even aspirin).

          Did Thaal say he was using benzos to treat his own insomnia? I was under the impression that he was recommending Benzos, which can cause numerous adverse events, including tolerance and psychological dependence with chronic use, to OP over low-dose doxepin which has well-documented efficacy in the treatment of insomnia with little side-effects. I thought that was a reasonable question. I apologise if it came across as arrogant.

          .

          • pjetson on 10/01/2020 - 22:46

            @[Deactivated]:

            I apologise if it came across as arrogant

            Understood, and accepted, Wiki. My "arrogance" point was because you seemed to be saying that benzos are intrinsically bad and that no-one in their right mind would choose them over "safer and efficatious" alternatives, even if those alternatives don't actually work for the person being discussed.

            I'm sure that's not what you really meant, though. You seem to be in the medical field, so I'm sure that you know that some drugs, whilst they might be great for some people, just don't work for other people.

            • [Deactivated] on 10/01/2020 - 23:36

              @pjetson: Wiki? This is what happens when you've been with someone for more than 15 years , you become indistinguishable from each other … :(

              I'm sure that's not what you really meant, though.

              No, not what I meant at all. I most definitely wasn't having a go at Thaal.

              you seem to be in the medical field,

              No. Wiki has a background in social work/psychology, with a special interest in sexual deviance but currently spends her days solving algebraic equations. Her response to Op's insomnia was to prescribe sex and CBT.🙄

              I did start out working for a pharma company but didn't last long. My heart was never in it. I am more of a dreamer - I prefer to spend my time looking up at the stars, wandering what's out there :)

              JJB

              • pjetson on 11/01/2020 - 16:18

                @[Deactivated]: Now it's my turn to apologise!

                So, the rule is that if a post is about social work, psychology, sexual deviance, or alegbraic equations, it's probably Wiki. If it's about pharmaceuticals, dreaming, or star gazing, it's probably JJB. Got it, I think…

                Am I the only one thinking that it was a easier when Wiki posted from her own account?

                • [Deactivated] on 11/01/2020 - 23:20

                  @pjetson: What about the children? Won't somebody please think of our children?!

                  No need to apologise:) I am always surprised at how many ozbargainers still remember my wife 5 (6?) years after she has disabled her account.

                  Wiks is my all time favourite person: I love the way her mind works , I love bouncing jokes off her and I love saying the most outrageous thing just to make her laugh. She must feel the same way about me because, despite our best intention to the contrary, we would always end up gravitating towards each other on ozb. I think the chemistry between us was apparent to many and they became very involved in our 'romance' , going so far as to root for us to become a couple . Those people felt deeply betrayed once they realised that we were actually already married to each other.

                  Others would send us PMs accusing us of being liars and cheaters because they just could not believe that we were husband and wife. But perhaps the weirdest of all responses was from @WT who was adamant that Wiki and I were one and the same person. She wanted, nay demanded!, that we uploaded copies of our driving licences to prove that we were not.

                  At first, we thought it was funny until @WT had a massive tanty and started lashing out at everyone. I think that was when Wiki pieced things together, realised that @WT suffered from a mental illness and was in the throes of a delusional paranoia episode. If I remember correctly, Wiki suspected it was BPD.

                  We are on Ozb for the deals and not to cause anyone any distress. 1 account is enough for that. 99.9% of the time , it is me using my account. Once in a blue moon, Wiki will make a comment or 2 and will normally sign it with a discreet 'W' at the end. This was the only instance, AFAIK, that she forgot to do so.

  • playswithfire on 10/01/2020 - 08:04

    For me, a multi-faceted approach is required. Say you want to be in bed, asleep by 11pm. At 10pm take a melatonin tablet. https://au.iherb.com/pr/Now-Foods-Melatonin-3-mg-60-Capsules… these 3mg tablets will work if you haven't been using them long (I have been using them for ages, and am now on 10mg per night).

    From this point on, do not look at any screens, no phone, no TV, no computer. Go about your nightly routine, have a shower brush teeth etc. Once that's done… start to read a book. When the words start to jumble up in front of your eyes, it's time to lie down.

    Using that method, I'm out within seconds of closing my eyes.

  • Lurk Hartog on 10/01/2020 - 08:15

    This Way Up has a free online course called "Managing Insomnia" that will teach you the principles of CBT-I which is the gold standard, non medical approach for treating insomnia.

    https://thiswayup.org.au/how-we-can-help/courses/managing-in…

    Stay away from medication unless absolutely necessary as it will only mask the problem.

  • karinab on 10/01/2020 - 08:16
    +1

    Signed in just for you! I was always a great sleeper until I had my babies. Not your issue I understand, but listening to their breathing and generally concern for their wellbeing kept me up a night. For me it turned out to be postpartum anxiety , which can cause some fierce insomnia. Such a double whammy when you are exhausted anyway…. What I would recommend to you is to consider that anxiety/stress might be keeping you up at night, you are mentioning that thoughts are keeping you up?

    It really is well worth talking to a doctor about this. Some other medical things can unfortunately keep you up as well. I didn't end up taking medication for it, but talked to someone to help me manage my insomnia. The best thing I did was learning to run. I was explained that stress is stored in the body and repetitive, monotone exercise is a great way of well… Getting it out? Super scientific here clearly. However it reaaaaaaally helped! I didn't have time to run more than 2-3x week but that was enough. I also later bought a cheap white noise machine from ebay. The sound was annoying at first, but it gave my mind something else to focus on and I am out within seconds these days.

    No caffeine after 10 am (I know!!!),

    And you really need to stop the sleep binging. As hard as it is, you need to wake up at normal hours and set yourself an alarm. Even if you didn't sleep for 72 hours, wake up at your desired time. Ideally set your alarm for before 7am, make sure you spent a bit of time in the sun before 12pm to help with your natural melatonin production.

    For really bad days, where the mind just wanders I also have the melatonin from iherb. It works well but only if you take it half an hour before bed. I only take 1/5th of the dosis. If you "fight" through the sleepiness its useless and you just wake up a bit groggy in the morning.

    Write all your thoughts and to do down before trying to sleep. I keep a list next to my bed if I can't fall asleep because I am trying to remember buying bin bags from aldi…

    Also, yes, no phone/laptop in bed. Kindle is okay for me.

    Sorry for the essay, I am just really feeling your insomnia. It's bloody awful and I really hope you can work on it!

    I am back to a solid sleeper these days thankfully!

    • Taro Milk Tea on 10/01/2020 - 10:42
      +1

      Hey, really appreciate your reply and thanks for signing it "just for me", I feel so privileged :p.

      Write all your thoughts and to do down before trying to sleep. I keep a list next to my bed if I can't fall asleep because I am trying to remember buying bin bags from aldi…

      I saw some folks here recommending the same stuff (writing my own thoughts), I might start doing it…But i love your example of suddenly remember to buy bin bags, because I do sometime think of something crazy like that e.g. the TMT i bought today didn't taste like usual, maybe lack of sugar? maybe the server missed the sugar? why did the bobbas not as chewy as usual? etc etc…LOL

    • trapper on 10/01/2020 - 11:46

      I was a great sleeper until my babies came along too. Not sure what sleep technique can stop a baby waking me up all night though haha

  • Rizzy on 10/01/2020 - 08:26

    Go to a herbalist and get Kava in liquid format. Best natural relaxant. Put a few drops under the tongue and you're out like a light.

  • karinab on 10/01/2020 - 08:26

    But honestly, do talk to a doc about this. There is likely a cause behind it, be it anxiety/ stress… But there are others, sleep apnea, being in a manic phase bipolar, Parkinsons etc.

  • tempura on 10/01/2020 - 08:35

    where's OP? so posted your question then walk away when everyone is concerned about you? #top

    • uedamasaki on 10/01/2020 - 10:09

      maybe the OP fell asleep reading through all these posts.

    • Taro Milk Tea on 10/01/2020 - 10:43

      very demanding of you…troller!

  • xtonite on 10/01/2020 - 08:55
    +1

    I have trouble getting to sleep, I close my eyes and my brain just goes into overdrive. What I found that worked for me was to listen to an audiobook, preferably read by someone with a monotonous voice (I started with Stephen Fry reading Harry Potter). Have the volume turned down real low so you have to lay still to be able to hear it. I can't explain why but, for me at least, it seems to shut down my brain completely and I'm asleep in under a minute. I still wake up a couple of times in the night but listening to that voice puts me straight back to sleep.

    I have suggested this to others and they say the voice just infuriates them and keeps them up, so it's certainly not for everyone. I hope you find something that works for you.

    • karinab on 10/01/2020 - 09:10

      This or a white noise machine would probably achieve the same. Just gives a busy brain something to focus on.

  • kasp on 10/01/2020 - 09:10
    +1

    This may or may not help but an air purifier.

    With all the smoke and shit lately it was harder to breathe and also hard to sleep. Waking up drained every day barely sleeping at all.

    I have found since using an air purifier I am falling asleep almost instantly and having a much better night sleep. Even if it doesn't work for you at least the air you are breathing will be nicer and acts as white noise.

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