I'm really struggling with sleep recently, despite how tired I am, I just can't nod off! I've never been a great sleeper, even as a baby but recently it's definitely got worse. I've tried all sorts of different things to help, no tea after a certain time (I don't drink coffee), no food after my last meal, malt drinks, switching all devices off, reading with a red light (can't do, totally annoys me), soothing sounds... you name it, but nothing helps.
I've tried laying in different positions, but I can't lay on my front or my right side as it makes my shoulder ache for some reason. Nothing I do breaks through the wall, sometimes until 4/5am when my husband leaves for work but once I do fall asleep, I'm constantly waking up and on the odd occasion I don't wake, I don't go into a deep, restorative sleep which I know can be part of fibro and I wear my smartwatch each night to track my sleep.
Has anyone ever gone to their gp about medication to help with sleep without needing an appointment or is that just wishful thinking?
Jar x
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jarbnsnmelts
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Hi! I’m so sorry you are going through this, something I also suffer from. I’ve found myself frustrated when people offered advice such as ‘try this mindfulness app’ or ‘try more exercise’ but all I can do is tell you my experience in what I’ve found works, I really hope it’s helpful for you!
Loóna App - this app has been incredible, I limit myself to one level per night and I’ve used it for over a year. I use it while in bed right before sleep time, that way my brain links sleep to the app. Now even when I hear the intro tune I fall asleep, I often fall asleep with my phone in my hand while playing a level. Seriously cannot recommend it enough.
Chamomile Tea - only problem is sometimes it makes me get up to pee in the night! But because I know it has sedative effects, although it’s of course not strong enough to make me fall asleep, again my brain links the ritual of drinking the tea at bedtime with sleep, so the warmth of it makes me sleepy now.
Mirtazapine - I take one 15mg tablet when I am really struggling. Going down the medicated route does of course help you fall asleep more than any of the other solutions, the problem is I can’t manage to do much the next day. This feeling happens with insomnia anyways and maybe you would react differently but I feel it takes a couple of days to get out of my system, most of that time is spent very sleepy and napping a lot, I feel refreshed after though!
Routine - like I’ve mentioned above, linking certain activities with bedtime has helped me a lot. I don’t play my loóna app anywhere other than bed, not in a busy cafe or something for instance, it’s only for bed. Link your activities to sleep time and as you go through the same half hour ritual every night before sleep your brain will know it’s sleep time approaching. Maybe that makes no sense but it really really works for me.
Omg!! I've been doing the same thing. It's so frustrating, I almost think, why bother going to sleep. I take sleeping pills. So, they have to be slept off. I know it's because of the stress here. I'm helping someone get renters in their house. I have POA. I have no idea what I'm doing. Also, in a couple days I have a surgery on my nose that I will have a shot and be kept awake for. That's at 7am. So not being able to sleep is going to cause a lot of problems with even trying to walk in the door. These symptoms are equivalent to an increase in too much adrenaline. The only, or best, way to do that is by exercise. It has to be actual full body exercise, though. Too much adrenaline can cause vision problems. Like, I literally go a bit blind. Then if it happens while I'm driving, blinking and trying to see doesn't work and kinda makes it worse.
I'm a chronic insomniac as 2 of my kids are are asd. So between their odd sleeping hrs when they were young and migraine and fibro, I was never good and eventually became a chronic insomniac. I'm prescribed zimovane sleeping tablets but I wouldn't recommend them to anyone if they've not used them before. I would suggest talking to the gp about trying melatonin fir 2 weeks to get you back into a good sleeping pattern or through this flare up. On prescription it is called circadin. A more natural option. Another thing to think about is magnesium. From the research I've done it affects fibro people and sleep specialists has said that it also affects sleep. Alot of people will just buy supplements but I try to do it naturally. (I take enough pills as it is)
Recommended Dietary Allowances for adults:Men: 400–420 mgWomen: 310–320 mg
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.
Sorry for such a long post but hopefully I've given you some options to think about. Insomnia is horrendous. Personally, I start to feel I'm going insane if I don't get REM sleep for a few days. I wish you all the best.
I know that feeling, my son has asd so I'm often awake at night for him for various reasons. Generally we've never had sleep issues with him as would expect with asd, our biggest issue is getting him to go to bed and stay there for the first hour 😂I've picked myself some nytol up today so I'm gonna try that for a couple of weeks and see how I get on, thank you for your input though. I'll bare it in mind if this doesn't help x
I have chronic insomnia. I have some issues with the usual advice of "sleep hygiene" I find the process can make me more neurotic.
If I am not too stressed Amitriptyline allows me a small sleep window and for this reason I've been taking it for 10 years. If anything too stimulating happens around that time it doesn't work though. And sadly nothing keeps me asleep, I have very poor quality sleep whatever I do.
If I go to bed later than the regular sleep hygiene time, I don't sleep, if I watch good tv even an hour before my sleep hygiene time, I don't sleep, if I'm out or travelling and even well before my allotted time, I dont sleep...the list goes on. I feel sleep hygiene has made me more vulnerable to the irregularities of life.
Things that have helped are two supplements one is called Huperzine-A and a set of 3 amino acids in one pill L-Arginine L-lysine and L-Ornithine. I am only given 10 sleeping pills every 6-9 months, I have no idea how people get more than this my doctors are very strict in this matter. I am given Zopliclone, it has a short half life of 3-6.5 hours so it's pretty good really, diazepam has a half life of 48 hours so it's much better than that.
The NHS has told me there is nothing they can do, and when I've looked into private care it seems to equate to mindulfness and I don't need to pay someone a fortune for mindfullness.
Like others have said I try not to eat after my last meal. I love coffee but don't drink it after midday and I have no fluids after my last meal as I have Bladder Pain Syndrome.
If you find out anything usefull I'd love to know!
I take magnesium around 7pm which helps. I've also started to use a blanket on top of my quilt which has also helped, therefore I'm going to invest in a weighted blanket.
Hi Jar, I track my sleep on a fitbit too. Always better in the day if I get more REM and Deep sleep. Currently using cherry juice, magnesium (totally agree with aeofe about that), 5htp when I haven't run out and occasionally half a piriton if I am getting too tired from too little sleep. It's anticholinergic though, so I try to do without. That doesn't always work though anyway if stress levels are high so I take valerian tincture in the cherry juice too. Sometimes Kali Phos and various sleep teas. Last night I tried sweet marjoram for the first time. Some success with Buscopan taken when I wake in the night as I am convinced that the dear gut wants to keep me awake. Did you know that right sided sleeping has an effect on the stomach ie. squashes it up a bit? That can be googled. I sleep with my head and shoulders raised up anyhow to offset the hernia and any gastric reflux which doesn't happen anymore now because I do that. Am trying to take cbd oil regularly but you know ... brain fog ... good intentions! It takes a long while to kick in though. Last two nights I have been trying the 4-7-8 method of breathing to get off to sleep. Some kind of result. Google that too and click on where it says Military Method further down. It is interesting and perhaps a skill that actually can be worked on. Evidently Sandalwood oil is supposed to be very effective inducing sleep but I was put off by the warning about it being poisonous and dangerous to eyes etc which was being completely mind fogged. Good luck with it all.
Yes I know laying on your right side opens the stomach valve slightly and gives more chance of heartburn but I just find recently that that isn't the issue it's my shoulder that aches whenever I lay that way which is annoying, especially as my husband lays on my right too!I'm going to give nytol a try and maybe invest in a weighted blanket 😁
I read quite a lot about people's experiences with weighted blankets. They seem to be pretty positive. I think a hot water bottle helps me quite a bit too although my chiropractor has suggested an ice pack in the past. I did my right shoulder in a few years ago doing some wall plastering and decorating, it hasn't yet forgiven me. I try to do vagus nerve massage occasionally but have to google every time because I forget how to do it. Sleep well!
Have you tried using a weighted blanket? When I first got mine I couldn't take to it, but I tried again a few months ago and it really helps me. Good luck 😊
I really didn't think I'd get on with mine as I felt so restricted. I had put it on top of the duvet. I asked for advice on here and tried again with it directly on top of me with the duvet on top. This time it's been brilliant. It's really helped with my pain and insomnia.
They're quite cheap now so it might be worth a try. Check your weight and buy one with the appropriate weight to suit. Good luck. 😊
Sadly sleep depravation or lack of restorative sleep is common in our group.
I find that the burning feet or irritable legs do wake me at times and hence the negative cycle is exasperated.
Short term: Piriton (a uk brand of chlorpheniramine) is an antihistamine that causes drowsiness as a side effect, this was recommended to me by the GP at Pain Management, I am susceptible to the side effects as I have do suffer with hay fever.
There are similar medication available, the helpful thing is with an antihistamine is that you may be suffering from symptoms from an allergies, here is a link that explains allergies and fibro connections
There are a number of posts on the web relating to the connection with fibro, so antihistamine may be an option for you. I take them, not all the time, now and then just to safeguard a good night sleep. Check when best to take them, sometimes the effects are not immediate and may need some time in your system. Thankfully this side effect is one that help me.🙂
seems a good choice, I have had some success with herbal remedies in the past, I sometimes spray a good quality Lavender Oil in the bedroom, (helps with warding off spiders too) be interested to hear how you get on, good luck
My Dr prescribed me Zopiclone 7.5mg sleeping tablet for occasional use. Apart from the metallic taste in your mouth they work ok. Also I have phenegan night time 25mg that I brought from an online chemist that work better also use just couple times a week and found half tablet is enough. I also use magnesium but not 100,% convinced they work but worth a go.
You sound like me! Omg. I have had sleeping tablets before but not currently as I don’t want to take them forever. All I can really suggest is to try a bath followed by an electric blanket if heat helps the pain and a weighted blanket. I think I’ve found it helps. Sorry no magic answer
I'm going to try nytol for a while and see if that helps, especially once it gets into my system properly. I'm going to look at a weighted blanket too, especially as some other replies recommend one! I've considered it before but now might be a good time to look into one! Baths do help with pain relief and I have a wheat bag also but once it's off or cooled I'm in pain again so I can't win with those! Thank you for your help though ☺️
Awful isn't it? Think most of us are constantly sleep deprived. Personally I can fall asleep anywhere and often do but can't stay asleep for any decent length of time even with Amitriptyline & Mirtazapine.
For example, today is my day off and I've been awake since just before 4am. Back to bed soon for an hour or two but on a work day it's a nightmare
Definitely try a weighted blanket though they're so good for restless legs and pain, hopefully sleep for you too. I do believe it has improved my sleep slightly.
Just bought a couple of heated throws for the couches, mainly to try saving on the heating bills but I'm thinking might be something else you could try at night for sleep?
Many things only zombified me night and day, like amitriptyline, melatonin and CBD oil, that wasn't restorative either. Sleep lab I'd always recommend, but didn't help either. Also normal sleep hygiene wasn't the problem. It's important to try, but often we have to make our own rules. For a time sleeping long in the afternoon compensated the night. Proper sleep hygiene by the way is not to carry on lying in bed if you are awake. Some people say you have to, to get your body into a rhythm. If your night hormones are putting your rhythm off, there's no way to force them. First I identified and improved all insomnia triggers, be it pain, noise, light, peeing, heat, cold, too hard or soft mattress, too large or small pillows, too wet air - dry air is better, I've found (even some studies saying that, so I air at night, don't sleep with my partner. >30 things.
Most sleep herbs didn't help, magnesium malate & glycinate only a bit, but I reacted conversely, glycinate seems to wake me up, altho it gets others to sleep, the amino acid taurine is sposed to help sleep, but makes me jittery.
What helps me personally most is passiflora in high dose (4x0.3g), the amino acid GABA together with glutamine and (now better for me to wake up in the morning is) theanine.
One of my favourites is using Yoga Nidra recordings (I like Ally Boothroyd), because it usually brings me away from my thoughts (unless I have a total chatterbrain) and is pseudo-sleep - I get so relaxed doing it, that I feel it is more restorative than light sleep.
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