How Can I Deal with Insomnia

amzinguserman on 18/10/2024 - 17:54
Last edited 18/10/2024 - 18:05 by 1 other user

Hello everyone, I hope you are all well.

I wish I was better myself, I been a bit stressed and depressed past couple weeks after losing my job due to redundancy, being evicted due to landlord selling the place and attending a funeral today.

All of which has led me to developing insomnia/possible depression.

I wish it was just a bad sleeping pattern but I'm awake for 22 hours at a time, like I would sleep around midnight but then get woken awake at 2am and not fall asleep. I would be awake but at the same time can hear the sounds of my dreams as though it was happening at the same time. Yes, I know it sounds crazy.

It has honestly messed with me a lot, I would be messaging people on WhatsApp thinking I am having conversations with them the whole time then check in the morning and find I was messaging outdated numbers or the wrong person. (Yes, real levels on insanity)

The doctor has put me on some pills, but I am not sure they are helping it feels like I have no emotions. Something called Valpam.

Anyways I have tried the following to break the cycle:

Exercise at night
Zero caffeine
No screen time at night
Hot/cold showers
Ashwaganda
Melatonin

My next options are to drink myself to sleep or kava

Are there any other options?

Health & Beauty

Comments

    • morse on 19/10/2024 - 07:07
      +92

      Alcohol is definitely not the way when going through something like this.

      • Lord Fart Bucket on 22/10/2024 - 14:38
        +1

        Too true. It helps short term, but then you're end up half a bottle of vodka a night. Not a way to live.

      • Brianqpr on 22/10/2024 - 14:47
        +1

        Indeed, it may get you to sleep for a while but you'll wake up not too long after feeling awful.

        • morse on 22/10/2024 - 15:32
          +1

          Not to mention relying on alcohol to cope with emotions that can lead to dependence and that it’s a depressant so all together a bad idea for OPs situation.

    • Benicio on 19/10/2024 - 13:48
      +22

      alcohol is one of the worst things for sleep quality.

    • AceKiller97 on 21/10/2024 - 07:45
      +4

      Everyone is mad at you but there are posts advocating for Weed and Benzos. I'm sober now, but alcohol, weed and benzos are all in the same basket

  • Danstar on 18/10/2024 - 18:19
    +16

    You shouldn’t exercise close to when you go sleep. I’d say 4 hours in your case.

    Also don’t shower with 2-3 hours of going bed too.

    • dixy on 18/10/2024 - 20:36
      +20

      Hot/warm bath before sleeps help muscles to relax and fall you asleep.

      • Danstar on 18/10/2024 - 21:03

        Not right before sleep. At least a couple of hours before you go to bed.

        • xylarr on 19/10/2024 - 12:08
          +5

          This is exactly right. A hot bath/shower raises your body temperature when what you need is a falling body temperature as you go to sleep.

          • serpserpserp on 20/10/2024 - 09:37
            +2

            @xylarr: For some people that is exactly what is happening. They come out piping hot and the body temp is naturally falling going to sleep

      • joka on 19/10/2024 - 13:38
        +5

        Please don’t sleep in the bathtub, especially if it’s filled with water.

        • THICKnSLOW on 19/10/2024 - 16:43
          +2

          how does a snore sound through a snorkel

        • cille745 on 21/10/2024 - 09:25

          But it’s not comfy if it’s empty

        • redfox1200 on 22/10/2024 - 09:15

          could be the best sleep you ever have tho, also the last.

      • Ulysses31 on 20/10/2024 - 11:00
        +3

        My mrs. and I have always disagreed about this. But everyone is different. And I'm definitely different. It can wake me up in the morning, and put me to sleep before bed. At-least for me, it's a mental state thing.

  • liquornoodlescabbage on 18/10/2024 - 18:28
    +27

    Medical Cannabis would be worth a try if you haven't already, probably better for you than whatever pills they prescribe (unless you already know you react poorly). Your GP should prescribe it on request, if not online clinics exist. Definitely a better option that drinking yourself to sleep any day of the week.

    • giftcardinspector on 19/10/2024 - 07:56
      +12

      Absolutely this. I suffer from bouts of insomnia and eventually got onto medication, specifically Zopiclone.
      I use the Zopiclone when I'm in bed and can't get to sleep, I wake up feeling unrefreshed and with a foul taste in my mouth. Night 2 I take my THC oil and hour before bed have a great sleep, wake up a bit groggy but it clears once I've had a coffee, feel like I've had a good night sleep, it's not like a drunken sleep where you still feel tired. Repeat for the next night or two and it breaks the cycle and I'm back to natural sleep. Medical marijuana has changed my life.

    • AuQld on 20/10/2024 - 22:19
      +1

      Definitely not, he's depressed and going a bit loony as it is and will probably end up paranoid.

    • datscheap on 22/10/2024 - 14:45

      If using medical cannabis to sleep, is it still ok to drive to work the next morning?
      Take a dose at 8pm and driving at 7am the next morning?

      • Baysew on 22/10/2024 - 16:28
        +1

        No.

        • datscheap on 24/10/2024 - 15:47

          Thanks for the link.
          Thats very limiting to most working aged people. But good to know before applying for some

  • frizzles on 18/10/2024 - 18:30
    +13

    Meditation app or something similar e.g. Headspace and the Sleep course.
    You'll learn some exercises that may help you fall asleep.

    Build up some kind of sleep routine, I'm not a pro at all, but what I've done:
    1) No screentime etc, no mobile phone in room
    2) Headspace session
    3) Read a book outside of my room

    i.e. Bed is only for sleeping etc.

    Sadly life can be stressful, hopefully this is just a short term thing for you.

    • Gippopotamus on 21/10/2024 - 10:57
      +1

      I started meditating after serious health episodes in 2019. I still do it today.
      Was on Headspace for some time too.

      It's tough to start and get going. I didn't get anything out of it for the first month or so, but now I can "turn off my brain" by meditating.

      • frizzles on 21/10/2024 - 11:25
        +1

        Thanks for the feedback @Gippopotamus.

        To others and OP, expect relapses etc, but the good news is, you have the tools etc, know what to do so when it comes back, you can dig yourself out of the hole again.

        I also still do it today after almost 2 years. I had a lot happening all at once which affected my mental and physical health.
        I wouldn't say I'm all better now, but much stronger. Sometimes too chill people say… haha.

        Edit: I actually used the negativeness (whatever you want to call it) to become stronger. Physically the healthiest I've been in my life.

        • Gippopotamus on 21/10/2024 - 23:21
          +1

          Yeah dude. I'm happy that you're able to use it as a tool to dig yourself out if you're in trouble.

          It can get really spiritual really fast. Not that there's anything wrong with that. There was a Buddhist incline in my case.
          Headspace didn't have any incline apart from the author alluding to his time in Tibet. 11/10 would recommend the app

  • Ozymandias on 18/10/2024 - 18:30
    +9

    Valpam is diazepam (aka Valium), a benzodiazepine that reduces anxiety and does make you drowsy, but yes, they do make you feel a bit out of it. Make sure you don't mix these with alcohol.
    Agree with Danstar, exercise no less than 4 hours before bedtime. Melatonin should assist, as is no screen time and caffeine, but ultimately, I would recommend talking to your doctor about this further rather than an internet forum. It sounds like you have a more complex problem than run of the mill trouble falling asleep. To that end, I would also recommend asking for a mental health care plan and a referral to a psychologist - I've found therapy extremely helpful, even when it doesn't feel like I have that much to work on.

    • cfuse on 19/10/2024 - 15:59
      +2

      Bennies will make this situation so much worse. If people are going to do psych drugs (which is exactly what bennies are) then they need to see a psychiatrist.

      • JH100 on 20/10/2024 - 22:06

        They can be used judiciously. For no more than 3 nights a week, for no more than 2 weeks at a time. Gives the man or woman an immediate break while having to address stressful situations.

        • cfuse on 21/10/2024 - 12:27
          +1

          The problem is that they don't get used judiciously and the adaptation curve is so steep you couldn't park a car on it. That's a recipe for addiction.

          You don't fix insomnia with drugs. That's exactly why insomnia sucks so much, no easy fixes. Besides, if you really want to screw around with your sleep cycle what you're looking for isn't bennies, it's modafinil.

  • AustriaBargain on 18/10/2024 - 19:04
    +6

    Probably time for a sleep study. Or at least try medical cannabis, loads of people use it to help sleep.

    • amzinguserman on 18/10/2024 - 19:56
      +1

      that is an interesting idea i havnt tried yet.
      is there any easy way to get it ?

      • AustriaBargain on 19/10/2024 - 03:47
        +1

        I've had success with these people https://www.twrhealth.com.au
        Have to remember when speaking to them that you've tried at least three alternative formal therapies or medications and none of them worked and they had terrible side effects for you, and you've been dealing with this problem for at least three months, probably years. The cannabis is not cheap, but per dollar per quality unit I think it's the best value I've ever had.

      • garygaz on 19/10/2024 - 19:20
        +1

        I’m not recommending you do this; but if you call any Tele health doctor who specialises in medical marijuana, you tell them you have insomnia and you have tried marijuana before and it did help, and you don’t have any existing mental health conditions - you will be prescribed on the spot

    • Gronk on 18/10/2024 - 21:56

      Probably time for a sleep study. Or at least try medical cannabis, loads of people use it to help sleep.

      Fancy meeting you here again :D

  • seraphim2017 on 18/10/2024 - 19:07
    +23

    Beyondblue, See your GP and request a MH support plan. Get rid of phone at night. only sleep in bed, if you're not tired leave that room, reenter when tired, reassociate that space with sleep. Good luck.

    • amzinguserman on 18/10/2024 - 19:36

      yes thank you , i might need to see GP tomorrow anyway, i cut my cheek when i tried to shave last night to get ready for the funeral today.
      2 birds 1 stone i suppose.

      • fantombloo on 18/10/2024 - 22:47
        +2

        A few years ago my GP put me onto an online sleep hygiene course called This Way Up. It was quick and easy and actually worked. Free too. (But I've lapsed again in the last year or so. For me it's a chronic issue that needs to be actively managed, not so much falling / staying asleep as just deciding to go to sleep in the first place - yours sounds more acute, has it's plusses and minuses).

      • Sbog4215 on 19/10/2024 - 12:37
        +1

        The majority of the comments on this thread mean well, but aren't at the level of intervention that you need.

        You need targeted treatment. Look into CBT-I, it has a very strong evidence base. You could do this either in person with a psychologist (get a mental health care plan from your GP, but you might have to pay a gap fee).

        You can also access free online evidence-based CBT-I programs:
        - This Way Up Insomnia Program. Self guided. Free if prescribed by your GP (you can download the required letter in the link below)
        https://thiswayup.org.au/programs/insomnia-program/
        - If you want a guided program, look into Mindspot's courses:
        https://www.mindspot.org.au/

      • juki on 20/10/2024 - 22:47
        +3

        I found myself in a similar situation and it was ironically a nightmare. I was still working, instead of gulping supplements i went swimming a couple of hours in the morning. I also did stuff instead of trying to force myself to sleep (despite being massively frustrated). Moving furniture around the room and having a good clean out, somewhat helped mentally get a good start.
        I had a peek at the sleep hygiene thingy others are suggesting here i wish i had known about it.

        Supplements, pills and booze dont work miracles, most pills help you fall asleep not actually sleep, thc doesnt seem to hold the promises it made (at least for the people around me), booze is a depressant it might not be helpful.

        sincerely hope you get the help you need

    • akerr on 22/10/2024 - 10:54

      I’ll reply here to add support to talking to your GP, getting a support plan and trying CBT. Specifically discuss with your GP the unpleasant side effects you are experiencing with your antidepressant. There are many other options and doctors will start with the front line ones. Often the dose or medication needs changing (as you mention sleep as primary factor, ask about agomelatine).

  • poboy on 18/10/2024 - 19:10
    +20

    I feel for you man. Heavy stress shuts down the body. Rest assured that this too will pass. By you recognising the problem and wanting to fix it - you're half way there. I don't have any advice except for keep doing what you're doing - exercise, and human connections. You will catch a break. Things will get better. Keep on. Good luck man.

    • OzBarAnon on 23/10/2024 - 16:06
      +1

      What if no human connections?

  • original15 on 18/10/2024 - 19:38
    +2

    Sorry to hear you’re going through a rough patch OP, I think given the circumstances you shared many would be struggling.
    Firstly, huge props for trying different things in attempting to remedy, and for seeing a GP. And for asking here.

    Imo Stick with the pills a doctor is giving you. If you don’t think that’s working go back and see them. Or even try a new doctor and explain above and what was already suggested. There may be some benefit in talking to someone about how you’re feeling, and it would be worth asking the doctor if speaking with a psychologist could help. Do you have a close friend or family member that could also help you out? Just mindful with a lack of sleep and confusion on conversations with others like you mention if having someone else to confirm the details and advice would be good?

  • Some Human on 18/10/2024 - 20:27
    +4

    Some things that work for me are:

    I make sure my feet are warm.
    I wear earplugs.
    I read a physical book.
    I listen to someone on youtube who rambles about his personal life which tends to put me to sleep.
    I try to stress less about things i have no control over.
    If i still can't let something go, i come up with solutions and pick one and say "for sure this is how to tackle the situation, go to sleep, Some Human"
    Toss my head from side to side on the pillow until i get dizzy.
    I make sure i am hydrated and don't need to pee.

  • El cheepo on 18/10/2024 - 20:42
    +3

    Sorry to hear about your situation mate, thats rough.

    Things that work for me when insomnia hits:

    Keeping the room cool enough i can keep a blanket on comfortably.

    Set a bed time and a wake up time even if you won’t be able to stick to it.
    But get rid of visible clocks and times.
    If after (what feels like) 20-30 mins you can’t sleep get up and read (from a book) for a while in low light (lamp etc) then try again.

    If that doesn’t work, find a audiobook or podcast that is interesting (but not too interesting) so you can listen to it but don’t care how much you listen to or if you hear it out.
    For me i find old tv shows ive seen a million times work well as i dont need to watch them to enjoy it- but i dont care if i tune out of it.
    The goal been to be engaged enough to listen but not engaged enough to care and drift off.

    Diet and exercise too.

    Try not to think about how much sleep you’re losing (hard to do). Focus on how amazing you are doing on that small amount.

    Dunno if it helps, but works for me.

  • LiteDough on 18/10/2024 - 20:54

    You can try a sleep reset - skip sleep one night and hope you pass out or start sleeping normally the next time. (For me, this worked for a couple of nights then I went back to my old pattern of not sleeping through it)

    Do you feel tired at night? Or anxious/stressed?
    How do you feel after you've woken up? Depending on your answer, it might be you need to calm your mind before you can start sleeping better.

    I'm in a similar boat, OP, but still experimenting with different supplements.

  • Danstar on 18/10/2024 - 21:05
    +1

    Another thing you should try do.

    Keep yourself super busy. From the moment you wake up till you need to go to bed

    Sitting and thinking about the “hole” you’re in will only get deeper and make you feel worse rhw. Ore you think about it

    Keep yourself busy and it might help you get over what ever is keeping you down.

  • solidussnake on 18/10/2024 - 21:05
    +1

    No caffeine after 4
    Dinner at 5.30
    No games just tv until 8.30
    Shower and get into bed at 9
    Laptop and youtube on low brightness and blue filter until i fall asleep 9.30
    Your milage may vary

    Just note medical cannabis will affect your sleep pattern and reliance on it the longer you are on it

    It will get better mate

  • 7ekn00 on 18/10/2024 - 21:13

    Just sleep it off …

  • Pumpkin_rrr on 18/10/2024 - 21:28
    -7

    I have "created " so many and it really depends on your siituation.. One of them is my ABC method.

    One is my spiritual ones, say Biblical names. Start with A, Abraham, then B, Bernadette…I'd go to sleep in that.

    Next could be veges. A for Arrowshoots, B for Beetroots…

    Then there's Barry Manillow…

  • try2bhelpful on 18/10/2024 - 21:41
    +2

    I read a book I’ve read before. You can open it at a random spot and when you start to fell sleepy you can close it. You aren’t wondering what happens next. I also write the great Australian novel in my head. It stops me thinking about something else.

  • BoltThrower on 18/10/2024 - 22:34
    +3

    Your situation IS depressing and your emotions are normal. To laugh at such tragedy wouldn't be, right?
    If you're feeling spaced out or "out of it", then try some spacial awareness exercises. Get in touch with your body and senses. Walking "with purpose" while focusing on distant objects, juggling, bouncing a ball, light weights, push-ups or sit-ups and count while you're doing it.
    Part of the 'military sleep method' has people put their attention of specific muscles and relaxes them. There's many videos on this you could watch.
    Change your surroundings. If every day is the same; sitting in the same room, same activities then you are, in part, in the past and more likely to "space-out" and introvert.
    Find the local Man-shed, make some friends and possibly build something (just stay away from the band-saw for now!)
    You're going to find real people in similar situations, what works for them and what doesn't.
    You'll be OK. The past is history, you are alive today and you create your tomorrow.

  • Barbados Slim on 18/10/2024 - 23:16
    +3

    Main evidence for insomnia leans towards CBT-i (cognitive behavioural therapy for insomnia). Have a psychologist support you with it would be great, but can be done solo. Good luck

  • Pufff on 18/10/2024 - 23:50
    +2

    Treat the cause not the symptoms. Stress impacts everything including sleep. Try lifting your spirits through family, friends, hobbies etc. Do your best to get back on your feet re job and residence. It should take care of itself after that.

  • Topdog on 19/10/2024 - 02:32
    +2

    Have you tried restavit or phnergan. They are otc and are good for short term relief. Exercise Don’t do it at night

    • morse on 19/10/2024 - 07:10
      +1

      As long as OP doesn’t mix these with that Valium

    • lainey13 on 21/10/2024 - 21:41

      Restavit gave me bad dreams and therefore didnt work very well as a sleeping aid :(

  • nubzy on 19/10/2024 - 07:26
    +1

    Do at least 30 mins of cardio every day and you will sleep right through. I was having issues with sleep until I started running 5k nearly every day, now I am much calmer, mentally sharper and getting great sleep. It is not a cure for depression and life is a constant struggle for the majority, but keep up the exercise and you will feel much better for it.

  • morse on 19/10/2024 - 07:27
    +1

    Sorry that you’re going through this. It sounds incredibly stressful. If the insomnia is new, it’s likely a direct an impact from this stress.

    Valpam (Valium/diazepam) can be quite depressing, it’s only usually for short term use so if it’s not helping you sleep (it can have the opposite effect in some) talk to the GP about stopping this.

    Same goes for Ashwaghanda, ie some people find it makes them dysthymic (feeling down, not necessarily depression). Ashwaganda can also mess with dreams/wake state that might be what’s going on with the sleep texting (also a symptom of stress though). I specifically take ashwaganda to stimulate lucid dreaming (some people do this for fun but it’s not a practice I would recommend in your circumstances
    ). Melatonin also only works for certain people, and the minority of people under 50.

    Definitely find a good regular GP who has a good knowledge of mental health. Talk to your friends and family about how you’re feeling. Get support around the job and housing situation.

    Other than that follow good sleep hygiene https://www.betterhealth.vic.gov.au/health/conditionsandtrea…

    Some people find learning to meditate to be really helpful. Diagphramatic breathing (not really meditation but can be incredibly calming) easy to learn and helpful https://www.health.harvard.edu/healthbeat/learning-diaphragm…

    Al the best OP. It sounds like a truely awful time.

  • OBEY YOUR MASTERS on 19/10/2024 - 08:05

    I'm taking Inositol to help me get to sleep and it seems to work for me. Some people take it for anxiety and they claim it makes all the difference for them too.

  • Catzilla on 19/10/2024 - 09:14
    +4

    I have recently gone from 4-5 hours sleep a night to 8-9. Things I've changed:
    - Actually making sleep a focus.
    - Amber/red lights only in my house after sunset
    - Blue light blocking on phone/computer after sunset.
    - Exercise in the morning. Getting sunlight earlier in the day is better for circadian rhythm.
    - Natural melatonin production rather than pills.
    - Night time self care routine - relaxing music/binaural beats, cleanse/moisturise face, brush teeth.
    - plant-based diet

    I've been tracking my sleep on my fitness tracker and not only have my hours increased, but my REM and deep sleep have improved dramatically. I don't have brain fog anymore.

    I'd try and stay away from pills if possible, and maybe get some free/subsidised counselling sessions. You've gone through a lot, so be kind to yourself.

    • AaronRain on 19/10/2024 - 15:38
      +2

      Definitely sunlight, research here:
      Effects of light on human circadian rhythms, sleep and mood
      https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/

      Summary

      Light not only enables us to see fine detail, colour and motion, but also exerts non-visual effects on circadian rhythms, sleep and mood. Light at the wrong time may disrupt circadian rhythms and sleep, but in the form of light therapy, light exposure can be used as an intervention for psychiatric and other medical conditions.

      • deek on 21/10/2024 - 22:04

        Don't forget sunlight and vitamin D. Vitamin D is well known for being a mood enhancer, amongst many other benefits. We should all get out in the sun every day and get our 20 mins of exposure. More in winter.

  • Andrew0415 on 19/10/2024 - 10:24
    +2

    I suffer from insomnia on occasion and one thing that helps me is to put on a really long and boring podcast or audiobook by someone with a comforting voice at a volume almost too low to hear. It keeps you out of your head and stops the recurring thoughts. Give it a try.

    • OBEY YOUR MASTERS on 20/10/2024 - 11:52

      Yeah podcasts really help as long as its interesting enough to keep you listening but not so interesting that you're nailed to it.

  • kiwibro on 19/10/2024 - 11:23

    I've been suffering from insomnia for a long time now. I have tried everything medications, exercise, meditation etc. I finally found the answer…..Medicinal Cannabis yeah it has changed my life bigtime. I was a little bit sceptical at first but thought hell why not I've literally tried everything else. I was prescribed dry flower and oil. I was advised by my doctor to have both an hour or 2 before I go to bed using a dry herb vape and an oil vape. I now sleep right through the night and can get 7 hours of solid sleep best thing that has ever happened to me. Although it may not be for everyone it has definitely changed my life for the better. Give it a try bro you don't have anything to lose

  • Herbse on 19/10/2024 - 13:00
    +3

    Dunno if this helps clinically diagnosed insomnia. But I used to have issues with not being able to sleep quickly, I would spend 2 to 4 hours in bed not sleeping.

    Since I was a kid I got used to spending the time in my bed thinking about the day, planning the next day then start day dreaming about possibilities and sceneries and dream up what if situations. I always did it so I just kept doing it.

    It was only a few years ago I watched a video about how people in the army fall asleep within seconds/few minutes and it was as simple as stop thinking about things and then focus on one single thing that is of no interest to me and doesn't use any brain functions.

    So what I started doing was thinking of the number zero in my head and just kept imagining what it looked like. Then if my brain started to get bored and wandered off to something else, I'd recognise that and go back to the boring zero.
    Eventually my brain would be so bored with it that it would just shut off and I end up falling asleep within minutes of getting into bed.

    So I'm not sure if this helps your situation. But stopping yourself from thinking of things that are keeping your brain active and think of something so dull that it would rather fall asleep, could help?.

    • trapper on 20/10/2024 - 20:09
      +1

      So what I started doing was thinking of the number zero in my head and just kept imagining what it looked like. Then if my brain started to get bored and wandered off to something else, I'd recognise that and go back to the boring zero.
      Eventually my brain would be so bored with it that it would just shut off and I end up falling asleep within minutes of getting into bed.

      This works approach works wonders. Just refuse to let your brain think about anything interesting or engaging and it will get bored and fall asleep.

      I've had a lot of success counting down backwards from 99 in two's. It's just enough to keep my brain focused on the boring task, but without requiring any real mental effort.

  • IceCold on 19/10/2024 - 13:18

    I have fixed my insomnia and now can doze off in 10 minutes. All it took was a Kindle.

  • CocaKoala on 19/10/2024 - 13:27
    +1

    Losing a pot belly helped me big time. Another point is to remember to finish my dinner as early as possible (leave about 3 to 4 hours for digestion. i.e. if I want to be bed by 10pm, I won't eat anything after 6pm).

    • capslock janitor on 19/10/2024 - 13:49

      how lose the potbelly ?

      • nubzy on 19/10/2024 - 17:37
        +1

        Running did it for me. Started in January and been running 5k minimum most days and lost 25kg.

        • capslock janitor on 19/10/2024 - 17:41

          i been walking 10k steps every day for months . its so slow

          am about to add on skipping/jump roping for 10mins+ per day, can emulate

      • CocaKoala on 20/10/2024 - 02:15

        Intermittent fasting (to the extent I could do it), reducing refined sugars and going on a calorie deficit diet. I also stopped eating out and cooked all my food so I know what's going into it.

  • Juicyp00 on 19/10/2024 - 13:40

    Cognitive behavioural therapy for insomnia. Get your GP to set up mental health care plan for a Clinical psychologist.

  • Xyzzy on 19/10/2024 - 13:43
    +1

    Mirtazapine for the win!
    https://www.sleepfoundation.org/sleep-aids/mirtazapine-for-s…

  • capslock janitor on 19/10/2024 - 13:48

    WAKE UP AT ~7AM EVERY MORNING AND WALK A ROUTE OUTSIDE FOR AT LEAST 15 MINS. IDEALLY 30 MIN+

  • capslock janitor on 19/10/2024 - 13:50
    +1

    serving of yoghurt or sour cherry juice. as the last snack before bed

  • harveyworld on 19/10/2024 - 13:50
    +1

    The Australian Sleep Revolution by the late Dr Michael Mosely is still available to watch on SBS on demand and is an interesting 3 part doco which explores this topic.

    https://www.sbs.com.au/ondemand/tv-series/australias-sleep-r…

    It may give you some ideas and help with a solution. Best of luck.

    • OBone on 19/10/2024 - 21:36
      +1

      I was going to recommend this too.
      Unbelievably tragic loss for such a competent doctor and TV personality, who only recently found out in that series that he suffered with sleep apnea.
      I will miss his docos.

  • Drakesy on 19/10/2024 - 14:55
    +1

    1. Dont watch porn - significantly increases anxiety and ruins your dopamine receptors resulting in insomnia

    2. take magnesium, and i mean a lot of magnesium, also helps calm anxiety.

    3. Exercise and read a shit tonne

    • frewer on 20/10/2024 - 13:55

      I take 450mg Mg glycine b4 bed, work wonders. Some take up to 800mg. Reishi does help some people as well ( it has oxalate though so cycle it ).

    • Munki on 20/10/2024 - 22:42
      +1

      I watch porn every night and sleep like a baby…with my step mum and step sister.

  • bluyu2 on 19/10/2024 - 15:24

    Been in a similar situation. I use the resources at https://examine.com/categories/sleep/ which have scientific support. For me, I use ashwagandha in the morning with saffron. At night I use oral lavender e.g. Blackmores calm and relax, with some magnesium. Occasionally I use a low dose of melatonin. Hope this helps.

    • frewer on 20/10/2024 - 14:01

      OP needs to be careful with ashwagandha, some people report of 'zombie' or Anhedonia feeling after taking it

  • frondono on 19/10/2024 - 15:53

    Try excercising first thing in the morning in the morning light. Something about circadian rhythm.

    I used to have issues falling asleep but listening to these youtube videos with some headphones helped me a lot.

    https://www.youtube.com/@TheASMRPsychologist/videos

    I've been doing abit of yoga nidra lately and it's been great. It's yoga for relaxation.

    https://www.youtube.com/results?search_query=yoga+nidra.

    I'd recommend getting an app like newpipe to listen to it with. it has no ads.

    https://newpipe.net/

  • Waldo000000 on 19/10/2024 - 16:08

    There are some great ideas from others in this thread for tackling your situation holistically.

    For your specific question about medicine to treat insomnia, I recommend you ask your GP about low doses of mirtazapine for insomnia (eg see the info in this article).

    If there's any way to get your sleep back on track in this acute period, I would expect that will make everything else just a little bit easier to get through. Good luck 🙏

  • grasstown on 19/10/2024 - 17:22

    I haven’t read other replies yet. I am not a doctor or medical. Go to chemist and get Dozile caplets or sleep right, synthetic sleeping pills. They are over counter but pharmacy only. If you have had a few sleepless nights you are too strung up to get back to normal without a decent long sleep. You should only need to take for one or two nights. I don’t think you need antidepressants, external hardships are causing your anxiety. I think that Too many nights without sleep can cause you to have a breakdown So I would try and get to sleep ASAP.

  • DMFD on 19/10/2024 - 17:28
    +3

    Have a wank. Never fails.

    • amzinguserman on 19/10/2024 - 21:34
      +2

      will you be willing to assist ?

      ill scratch your back if you scratch mine

      • DMFD on 19/10/2024 - 22:14
        +1

        Nah if you can scratch my back then you have the hands to scratch your own

  • Nuggies on 19/10/2024 - 17:40

    Make sure you are also getting direct morning sunlight each day, it can help with your circadian rhythm. I believe the recommendations are about 10-15 minutes each day on a clear day, or 20-30 minutes on a cloudy day. Make sure you are not wearing sunglasses either.

    Getting sunlight exposure later in the afternoon can also help as well.

    One of the most important things you can do is to go to sleep and wake up at the same time every single day no matter what. Don’t take naps.
    Maybe also try reading before bed as well, and some meditation.

  • Cave Fire on 19/10/2024 - 19:14

    Look up Bryan Johnston, think the latest vid was on improving sleep. Ashwa is a mild stimulant. Unless someone has prescribed it, probably best to take it early in the day. It does help in balancing hormones though. Sleep pills are available from GP, meant to be strong though.

Login or Join to leave a comment
Login Join