outlanderSenior Contributor
need help with sleep
Hi Everyone
I am at my wits end with trying to sleep and im hoping someone might have some other ideas.
I have a good bedtime routine but I will admit that since my sleep has gotten worse I havent been keeping up with everything. Im having trouble with the layout of how to describe things so will do more paragraphs...
my daily routine always has a walk often of an afternoon, eating well, limiting caffine (I dont have caffine after 12 oclcock except a cup of tea every now and then but not after 5 oclcock with dinner), basic hygeines of a bath or hot shower, and before bed calming down by reading a book or doing abit of relaxation and incorportating an extra self care activity of some sort like arts or baking, abit of extra exercise and watching a favourite movie.
The things ive tried are:
-limiting caffine
- going to bed early and sticking to a routine of sleep/wake
- going to bed only when im tired (with such little sleep atm im very fatigued and in bed by 9ish)
- relaxation methods inlcuding breathing and/PMR exercises.
- making sure I journal and use my worry box to get things off my mind
- when awake or constantly tossing and turning ill get up and go for a walk, get a drink or just get up out of bed. Lately ive been even more distressed over sleep and so jittery I find my self cleaning (scrubbing floors, mopping, scrubbing the sinks) or pacing.
- Ive tried natural remedies for sleep (as prescribed by a naturopath)
- Tried (one type) of sleeping medications to which my gp and psychiatrist are now telling me I dont have any other options.
- salt lamps- they are suppose to help so have one of those
- essential oils- I put abit on the tops of my feet and my wrists
- making sure my room is comfortable- with always clean and fresh sheets/bed covers, room is tidy, cool room with the fan on lo and often oscalting so its like white noise.
-listening to music both the music I actually like and calming music including certain sounds like waves or the rain (via youtube links)
-going to sleep with the tv on so its abit of noise.
- making sure im not in pain the best I possibly can by taking all my meds ive benn prescribed, and physio exercises etc.
-letting myself just move around and accepting itll stop eventually but it never seems to (takes over 4 hrs to even partly settle but then it starts back up again)
-recent one- as suggested by someone to try listening to a book while falling asleep but stayed away for a long time.
-
Ive spoken to my gp and psychiatrist to which their replys were I dont have any other options for sleep medications or other mh medications despite only trying 4 (one only for 3 days as had a reaction) with each being in a different drug category. She wont refer to me to a slepe specialist either.
I am forever tossing and turning, it becomes very distressing to me to the point I have tears of distress, desparation and frustration, I get hot like I have a fever but my temp is normall though occassionally goes up to 37.6 and im guessing its from being hot and very aggitated.
It has been over 3 weeks of either no sleep, or 3hrs and under. I think ive had one or 2 good nights (5 hrs). I am exhuasted but yet I cannot stop moving.
Any ideas on what I can do?
