Insomnia. What seems to help?

Just put CBT-1 on your browser and you'll get more info than you can use.

How did you do your CBT-1 work? With a sleep psychologist? An online program? Other?

Hello,
..Mobile App: CBT-i Coach – PTSD: National Center for PTSD
"Mobile App: CBT-i Coach – PTSD: National Center for PTSD" https://www.ptsd.va.gov/appvid/mobile/cbticoach_app_public.asp
I just got this app.
It is developed by Stanford Uni. and i think for Veterans but is for Insomnia.
Worked for me.
Hope it can work for you.
Sweet dreams.

I just joined this site and am not sure how it works. I joined out of desperation for sleep. Have not been able to get to sleep or stay asleep for over 10 years without ambien. I take 6.25 extended release every night and it is no longer giving me more than 4 hours sleep. I am so tired and don't know what to do. My doctor has no knowledge of what severe insomnia is. Please help

I joined this site out of desperation. I have had severe insomnia for over 10 years and have been on various dosages of ambien. The 6.25 ER is no longer giving me 6 hours sleep...only getting 4 hours. Can anyone help me?

Welcome @montanasky, It must be just awful not being able to get a good nights sleep to recharge your body. There is another discussion where members have discussed being helped by meditation, mild yoga, and other techniques --- Severe Insomnia: How do people make it with so little sleep?: https://connect.mayoclinic.org/discussion/severe-insomnia-2/.

@paulalina, @cmd, @marye2 and others may have some suggestions for you. You mentioned your doctor doesn't have any knowledge on insomnia. Have you thought about seeking help at a major teaching hospital or health facility like Mayo Clinic?

I actually went to the Mayo in Rochester for another issue three years ago and while I was there had three studies done (sleep monitor, oxygen and written test} I was not able to get in the sleep clinic as it was full. After reading all the comments on the web I'm feeling hopeless. Do you think it's worth the trip from western Montana to the Mayo? Is there help out there?

You can try natural products that helps me . 5htp is very good , i use natrol 150 mg a day also use ashwagandha it settles the mind . Deep breathing before you go to bed is fab ! 15 or 20 . 7 in hold for and out as much as possible . The stomach can cause a lot of insomnia.

I think it might help if you can setup a specific appointment for the insomnia. I did the overnight sleep study at Rochester Mayo and was diagnosed with obstructive sleep apnea. It was quite an experience. I'm not sure how they would do a sleep study for insomnia but I think if it were me and I haven't found any help yet it would definitely be something to try.

Not sure if you have seen these links on the Mayo site...
-- Sleep disorders - Care at Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/sleep-disorders/care-at-mayo-clinic/mac-20354021
-- Insomnia: https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167

So sorry to hear that you're dealing with such severe insomnia. It's very challenging and many of us on this site can relate. I've been taking Ambien for many years myself, but not the extended release. It works best form if I split the 10 mg tablets, taking 1/2-3/4 at bedtime and the other part if I wake up very early (2:00-3:00 am, usually). I can usually get more like 6 hours of sleep that way. Six hours is way better than 4!
I've done Cognitive Behavioral Therapy (CBST) with 2 different sleep psychologists, to try to wean off of Ambien and still get adequate sleep. I wasn't very successful but I did learn some techniques for getting better sleep. I did one program in person and one via tele-sessions on my computer.
In your other post, you mentioned that doctors don't seem to understand severe insomnia. I've had some trouble with that, too, and I find that docs are being told, more and more, not to prescribe Ambien long term. I've had to search for a GP who would prescribe 10mg. Psychiatrists may be more sympathetic because they treat anxiety and depression which are often linked to insomnia.
Wishing you good sleep--