Insomnia. What seems to help?

Been on remeron 15mg for almost 2 weeks did not help my sleep, was decreased to 7.5mg for last 9 day's still not having a good nights sleep.Medical doctor's won't prescribe a sleeping tablet due to possible side effects.I don't get any deep sleep, restless and superficial sleep.Any suggestion's would be welcomed.My insomnia is making me anxious in the day, causing a depressed feeling.

@pretoria Hello and welcome to Connect. Have your doctors discussed other ways to relax and daily habits that can affect your sleep?

I don't know if this applies to you, but if you are a woman near menopause, changing hormone levels affect sleep. I use bio-identical hormone replacement for that and I know if I skip it, I don't sleep well. Sometimes hot flashes can keep you awake. Progesterone (part of hormone replacement) does cause drowsiness and I sleep well when I take it at bedtime, that is until my cats start a game of tag in the middle of the night. Then they spend the daylight hours napping.

Blue light from computer screens and phones also tells our body to wake up, and I try to avoid looking at any strong light 2 hours before bedtime. When I get up at night, I don't turn on lights because that would tell my body to wake up. The night lights and light from the window at night is enough for me to navigate, but I do also use my arms along a wall or counter to make sure I keep my balance. How about trying sunglasses or blue blocking glasses when you look at a phone or computer screen at night and turn down the brightness?

How about caffeine? That affects sleep.

Have you tried reading a boring book while lying in bed? That would put me to sleep right away.

Do you exercise or talk a walk during the day? Exercise helps and if you get outside and enjoy some nature with birds singing and sunshine that will help you feel better. That will lift your spirits and reduce stress.

Do you have any creative hobbies to do during the day?

Melatonin is also a natural supplement that induces sleep that is sold over the counter. Your body produces melatonin, but the things that interfere with its production are stimulus from light too late in the day. I can't advise you on what is best, but have you asked your doctors about using melatonin instead of a prescription?

Did your doctor discuss any of these methods? Do you think these ideas would be something worth discussing with your doctor?

Hi Jennifer,

Thanks so much for all the information, I doubt if any doctor discussed alternatives with my husband, he told them remeron worked several years ago for him and they just assumed it would work again.We read up about the alternatives.His big problem is anxiety and guilt regarding things that happened and that he cannot control, those keep him awake.I almost think he boycotts anything that might help with his toxic thoughts.

Thanks again.
Pretoria.

I’ve been suffering with solid insomnia for about 2 years. I get about 2-3 hours of sleep each night and I feel like a zombie most of the day. I’ve been seeing a psychiatrist for several weeks now and we’ve tried Nortriptyline, Seroquel, trazadone, and topitamate and all have the opposite effect that causes worsening insomnia. I’ve weathered these meds for several weeks until I had to throw in the towel. I used to take lorazapam which seems to work but I was fearful of addiction, which is why I sought the care of a psych. I have bipolar disorder but am treated with 600mg of lithium, and celexa both of which has erased my BP disorder. Both of which were already in play before my battle with insomnia. I’m a financially stable business owner with really no worries that would interject insomnia. Any advise or similar past experiences would be greatly appreciated.

I'm sorry you're facing this insomnia and getting so little sleep. It sounds really tough. Did something kick off your insomnia 2 years ago? Cognitive Behavioral Therapy for sleep can be helpful and most health networks have sleep docs who are psychologists and do this therapy. There are also online CBT-S programs. Meditation, physical exercise, time outdoors, stress reduction/management can be helpful. Although I do all of these, I still need to take Ambien in order to get enough sleep. I don't like being dependent on it and have been working on reducing my dose, but it works well for me. I don't know if it's possible to take with the other medications you're taking. I take Celexa also for depression/anxiety so that is compatible with Ambien. In terms of meditation, if you can find a Mindfulness Based Stress Reduction (MBSR) program in your area, I've found that approach very accessible and helpful. Many health centers offer it as it was developed by a doctor, Jon Kabat-Zinn, to enhance medical treatment. I hope you find some relief soon and let us know how you do.

Hi all. I just wanted to share something that has worked for me in dealing with insomnia. I was prescribed Trazadone for sleep, and it did do its job, however after time you need to up its dose to maintain. That fact alone made me take pause. I stopped taking them all together.

I was on netflix one night, going through the motions....ya know, when you allow the previews to play but cant decide what to watch...probably because you really dont want to watch anything...what you really wish you were doing was sleeping.

I found something called Headspace. Its a set of interactive videos that give you the option to choose what you are needing, from relaxation, meditation and sleep etc. Just out of bordom and being tired of clicking the buttons on the remote control, I chose the one for sleep. It seemed silly at 1st..like how is a video going to help me sleep? However....after selecting the scene I wanted, it began a story based on that scene. Something about the calm way it begins...(instructions on how to get settled in bed in preperation for whatever is going to happen) to the tone of the voice speaking....I found myself completely relaxed.

I can't tell you how a single story ended, because I was asleep. I can't recall anything besides what I just described, which is the beginning. I was wow'd. Assuming that it must have been a one off senario, or perhaps that I was just too tired....I tried it again.... Same results. Whats funny is that when you go back to it, it shows that indeed it played for the alotted time & picks back up when you click it...welcoming you back.

I hope this helps some of you. I know it has helped me soo very much.

hi @danalt1, have you been to see a specialists in Sleep Medicine or to a sleep clinc?

Hi @cloudedepiphany
Since you have enjoyed Headspace, did you know that there is a Headspace app for mobiles? I have used it much in the past until I have discovered Insight Timer (another app for mobiles), which I like more.
Santosha

Yes, there is also a headspace set of sessions on youtube. Updated quite often.

Wish I had answers for you but don’t.
My doctor gave me benzos but they have an awful track record for side effects and when you try to get off of them they have many issues.
I’ll keep you in my thoughts.