Help for severe insomnia

chancer12

Hi, I'm looking for help for my adult daughter. She's in her twenties as has suffered stress-related insomnia for the last 2 years. She's gone down the route of over the counter meds, anti-anxiety and sleeping tablets (separately) from the GP as well as meditation, yoga, exercise and meeting a sleep specialist.

At this point we are both fairly frantic as this is ruining her life. She has gained weight, is depressed and is finding life very difficult to cope with at the moment. She has done sleep audits and is a virtual expert on insomnia at this stage. She was hugely hopeful that the sleep specialist could help and followed her guidance for 2 weeks but on the second session this woman contradicted much of what she had said in the first session and now my daughter has no confidence in her and feels worse that she has at any point to date. She has had a physical checkup and got a clean bill of health and I really don't now where to turn next. As an adult she wants to resolve this herself so I really don't want to interfere as she's quite independent but I hate to see what it's doing to her.

When I google search for sleep clinics many of them are dealing with sleep apnoea and snoring rather than problems with getting to sleep. I know it's a huge issue for this generation and that many people suffer but if anyone could give us some guidance I'd really appreciate it.

Wanderer78

has she engaged in any form of therapy/counselling?

Spanish Eyes

Probably not allowed to advocate any OTC stuff, but anyway my OH was the same for a few years, but someone recommended Nytol and it worked brilliantly. It is an anti histamine (like Piriton) and is not habit forming either. It reset the clock and things are much better now, the Nytol is in the drawer in case of emergencies i.e. used only once a month or so now.

It is widely available here over the counter. Worth a shot maybe?

Wanderer78

Spanish Eyes wrote: »

Probably not allowed to advocate any OTC stuff, but anyway my OH was the same for a few years, but someone recommended Nytol and it worked brilliantly. It is an anti histamine (like Piriton) and is not habit forming either. It reset the clock and things are much better now, the Nytol is in the drawer in case of emergencies i.e. used only once a month or so now.

It is widely available here over the counter. Worth a shot maybe?

i use piriton myself now and again, but not for sleep issues, it does make me drowsy though, and i generally sleep better with it. being autistic, i naturally have sleep issues but not insomnia

The Nal

Weed

Wanderer78

The Nal wrote: »

Weed

dont dare touch it, it would probably make things much much worse

o1s1n

Wanderer78 wrote: »

dont dare touch it, it would probably make things much much worse

It might, but it more than likely won't. Your post is a tad on the dramatic side.

A friend of mine who had absolutely terrible insomnia made hash brownies - incredibly weak ones, barely a pinch of hash in them at all. Had a small bite before bed and worked a charm.

Obviously not recommending this as an avenue, but it does work for some.

When my own partner has bouts of insomnia she uses Panadol Night.

Spanish Eyes

CBD oil maybe? Totally legal and all that. Anything is worth a try as long as it's legal really. Insomnia is awful, I have witnessed it for years in my poor OH.

Wanderer78

o1s1n wrote: »

It might, but it more than likely won't. Your post is a tad on the dramatic side.

A friend of mine who had absolutely terrible insomnia made hash brownies - incredibly weak ones, barely a pinch of hash in them at all. Had a small bite before bend and worked a charm.

Obviously not recommending this as an avenue, but it does work for some.

it may work for some, but i know others that it mostly certainly didnt work, it made their lives much much worse, id start with therapy/counselling as there maybe some underlining issues causing everything, this can be investigated in that environment.

o1s1n

Wanderer78 wrote: »

it may work for some, but i know others that it mostly certainly didnt work, it made their lives much much worse, id start with therapy/counselling as there maybe some underlining issues causing everything, this can be investigated in that environment.

I suppose the handy thing is, someone can try something and if it doesn't work they can stop doing it immediately.

If it does work, happy days.

Yeah therapy is definitely a good way of approaching it, especially if it stems from an anxiety disorder.

chancer12

Thanks all. She's tried Piriton (always has it at home) and Nytol but to no effect. She had started counselling before Covid and had 2 sessions. Is trying to organise again now and waiting for a call back. We'll give the oil a go, pass on the weed - afraid of opening a can of worms there!

Wanderer78

chancer12 wrote:

Thanks all. She's tried Piriton (always has it at home) and Nytol but to no effect. She had started counselling before Covid and had 2 sessions. Is trying to organise again now and waiting for a call back. We'll give the oil a go, pass on the weed - afraid of opening a can of worms there!

Started cbt therapy myself just before covid, only done a few sessions, I've always found counselling very helpful. Therapist offered phone/Skype sessions but I'd rather do face to face, so I ll wait, but I'm lucky enough to also have access to a specialised psychotherapist who has been ringing me on an almost weekly basis throughout covid, it's been extremely helpful.

Wesser

Whats the cause of the stress?

chancer12

Think it's a generalised anxiety combined with a bit of depression (occasional) that contributed to poor sleep and that now is creating a bigger anxiety about sleep. It's a vicious circle. She also works to a target in her job which doesn't help but she otherwise enjoys the job and has a good group of friends there.

Gruffalux

Oatstraw tea is useful. Or as a tincture. Avena Sativa. Lime blossom too. Lemon balm. People always say camomile - does the opposite for me.
Socks in bed. Even if otherwise naked.
Weighted cover.
Eye mask maybe. Especially these bright nights. Ear plugs. I use cotton wool.
Hot water bottle.
Lavender drops on pillow.
Yoga Nidra. Available on youtube. Rip a recording and put on device.
Walk barefoot on grass for a while every day. Or sand. In the sea if possible!
Outside fire pit. Just a little time chilling by a fire in late evening sometimes.
Walks.
Tell her to keep looking for a counsellor until she finds one with enough charisma, intelligence and wisdom to capture her imagination and instil confidence in the exchange.
Eliminate caffeine if possible. No, even if impossible just drop it completely and see what happens. Even chocolate. It is powerful and some people can have extreme sensitivity. If I had a cup of impossibly weak tea in the morning I would not sleep that night. It just might not be for her. If she uses tobacco that might keep her awake.
Active visualisations - a set one she does every night while trying to sleep, following the same detailed "journey" to an inspiring faraway place in imagination. Visualise all aspects. What clothing. Feel of ground. Everything she sees, eg flowers, undergrowth, construction materials etc. Really methodical retracing every night of same steps. Absorb in that rather than repetitive thoughts.

Theres more. But sure look it, some of that might help.

Wearandtear

I wouldn't say I ever had severe insomnia, but during periods of stress in the past, I would often wake in the middle of the night with thoughts racing and not able to get back to sleep. I started taking magnesium every day about 3 years ago (for a different reason, because I suffer with migraines and vomiting,) and I noticed a huge improvement in my sleeping. Rarely wake in the night now, even if I have a lot going on in life. I take between 200mg-300mgs a day, of magnesium glycinate, also called magnesium bisglycinate. I mention that particular form, because the type you'd see in most shops in magnesium oxide, and the oxide form was very tough on my stomach, but no problems with the glycinate.

I'd also gently recommend that your daughter seek some cognitive behavioural therapy to help her learn more about her anxiety and stress. If that isn't an option at the moment, there's an Irish doctor who's released several books on the subject, and I'd really recommend them. Not sure if I can name them on this post, but feel free to DM me.

Agree with some of the previous advice about no caffeine and spending time outdoors too.

tamara25

Health and herbs in Galway city do a relax blend of herbs to help you sleep. It doesn’t contain valerian which is one of the best herbs for insomnia. So just buy a bottle of valerian separately & add to your relax blend. It helps me a lot as I go through bouts of insomnia now and then. It is not habit forming & no side effects. If your not near Galway it can be ordered by phone & they will post it to you.

scottigael

Cut out all blue light, go to sleep at a fixed time, wake up at a fixed time. Get blackout curtains, sleep in complete darkness don't look at any screens an hour before or during bed. When you wake up, get lots of light, light is one of the most important factors in your circadian rhythm. If your daughter has problems getting to sleep or always going to sleep at a certain time research delayed sleep phase disorder. Things I've mentioned above help, but she needs to stop worrying about not being able to sleep, your body will get sleep one way or another, I also recommend a sleep tracker like a mi band or fitbit to track your sleep.

chancer12

Thanks everyone for sharing all that info. I think counselling/cbt are possibly the best option and am trying to get her to come to that conclusion. Will recommend the CBD oil and the magnesium which was mentioned. She had taken magnesium previously but it may not be the type noted here.

She uses blackout blinds, eye mask, ear plugs and, wears a fitbit and uses lavender. I posted here because I saw reference to a sleep specialist in James's Hospital and I was going to point her in that direction. However, each failure to sort the problem leaves her worse off so think we'll try the oil and magnesium. Thanks again

CBear1993

Try a heavy weighted blanket, some are expensive enough but I have heard great reviews. Maybe get a cheap one to start

80j2lc5y7u6qs9

tamara25 wrote: »

Health and herbs in Galway city do a relax blend of herbs to help you sleep. It doesn’t contain valerian which is one of the best herbs for insomnia. So just buy a bottle of valerian separately & add to your relax blend. It helps me a lot as I go through bouts of insomnia now and then. It is not habit forming & no side effects. If your not near Galway it can be ordered by phone & they will post it to you.

I wouldn't say valerian is without possible side effects https://www.webmd.com/vitamins/ai/ingredientmono-870/valerian
I would be wary of it