Check out CBT adult sleep training programs. They are the gold standard that would likely be recommended by a sleep clinic, but since you have such a long wait you might check out some self-help CBT resources. There's books and much good info about CBT online.

Sounds like you're doing all the right things, but what I'm not seeing in your post is an effort to counter the sleep-related stress -- which is evident in your description.

Stress about the idea of sleep is a potent underlying cause, and it feeds on itself, creating a self-perpetuating vicious cycle that can be hard to break. CBT sleep training will give you tools and a structure to do that.

Meantime, be sure to keep a consistent sleep-wake schedule, avoid sleeping in and napping, and just try to let go the worry best you can. Be confident you can and will get the sleep you need, because your physiologic requirement for sleep is in fact stronger than your insomnia.

Keep us posted. I suspect someone who's as conscientious as you sound will be a very good candidate for CBT sleep training methods.

Hey I can kind of relate (though it’s barely been a year I’ve been going through mine). My insomnia arguably came out of nowhere last year and it was hellish starting out because my 2-3 hours of sleep were severely fragmented and to top it off it would take me 2-4 hours to pass out. I struggle with GAD and Depression but I’ve never had sleep problems like that. Sleep has been a Hard struggle for 11 months... I’d maybe get a good 6-9 hours twice a month but everything else is a battle just to get 3-4 hours nightly. I work as an esthetician and my shift is early (and my commute is far) so I have to be prepared for a lottery every night when it comes to sleep. It’s affected my work, social life and relationship. I struggle with suicidal thoughts when sleep is nil and another remedy that used to nab me a couple more hours no longer works. I don’t know what has made me hold on but i guess i love life too much to let go, i still live for the good moments... even if my brain is broken. So now I resign myself to cycling through all the remedies I have used, I try to stay active and be productive even if I want to lie flat and cry my frustration. I take joy in the little victories like managing to te a few hours of sleep or being productive/ the greatest enemy of success or even just accepting small victories is when you compare yourself and situation to how perfect the past seemed to be. Most of us here used to have great sleeps, but now we don’t and no amount of wishing and hating our minds is going to bring that back. Take pride in small victories, adapt as best you can to this new situation, and use the best of your worst nights as The new standard... it may seem pessimistic but I see no other way or relief than to do what you can and accept the new situation as it is.

Some of the things that I recommend to my patients is not having your neck below parallel, have your head tipped up at a computer, your elbows at a 90, and your shoulders parallel. Also try to sleep more on a very comfortable but not on a soft surface. Better get some new mattress (review is here https://sleepmentor.net/serta-perfect-sleeper-mattress-review/) All in all it has less to do with the furniture you’re using and more how you apply yourself to using them

Hello, my pattern is very similar to both of yours mentioned above and I feel your pain

The previous posters have good ideas and as mentioned, you seem to be all the traditional things. You mentioned a "cool dark room", but how cool and how dark? Room temperature should be in the mid-sixties and the room should be so dark that you cannot see your hand in front of your face. Both of these items are almost impossible to achieve (especially in the summer for the temperature) without some intervention. If there is ANY light then I recommend and use, a sleep mask. Sleeping masks are easily available many places, but the best one that I know of and have used constantly for over a year now is the "Manta Sleep Mask" (link below). This mask is easy to adjust to anyone's face, very comfortable, and the eyecups provide a 100% light block.

As for a low room temperature, that can be very hard and expensive to achieve. We live in Houston so keeping the bedroom are 65 would make the power meter really spin all night. What we have been using for several years now is a "ChiliPad". This product is not cheap, but you can easily control the temperature of your bed to any temperature between the mid-50's to over 100 degrees in one degree steps. I keep my side of our king size bed set at 65 year around. The actual room temperature setting in the summer is 76 degrees. Something to consider depending on money issues.

One OTC thing that helps many is taking magnesium. Are you taking a magnesium supplement? If not, then you are about 80% likely to be deficient in this vital mineral. I had one RN at a hospital say that she took 500mg at bedtime and that really helped her. I would not recommend that approach (didn't work for me for one reason), but a better solution is an extended release formula that you take both in the morning and again in the evening, and one more small dose at bedtime. There is a number of different types of magnesium. My wife and I both take the magnesium sold by Jigsaw Health (link below). They sell directly to the customer or are available at Amazon and other online sellers (about any vitamin of reseller). I would give Jigsaw's customer support line a call and ask them for specific recommendations for you; they are very helpful.

I hope that you can find some solutions!

https://mantasleep.com/
https://www.chilitechnology.com/#sthash.HnyW6hRi.M06cxXUw.dpbs
https://www.jigsawhealth.com/

HI luna22. I agree that you are doing all the right things. Yes computers/TV before bed emits blue light, which is the body's way of saying to get up or stay awake. Changing your diet, caffeine for sure, but there may be more going on. Possibly a food issue. Stress./anxiety. A sleep study will monitor your sleeping pattern, possibly your REM sleep is disrupted. Do you find your mind always racing? I do. I can't meditate. Find out from your doctor what your options are. For me, having sleep apnea doesn't help either. Keep up posted, take care.

I know this is very late but I wanted to thank everyone for their suggestions. Just the mentality of believing there are always more things to try is helpful. I'm still wavering back and forth with issues of sleeping but still seeking the right combination of everything to get to the root of the problem.

I've tried the magnesium extended release, ChiliPad, I bought a darkening screen from the room, participate in yoga 3x per week, checking out more CBT resources, seeing different doctors. The hardest part seems to be the wait time for these doctors...I waited four months to see a general sleep doctor and the CBT for insomnia resource he referred me to (he's not big on sleep medications and neither am I) wouldn't even put me down for an appointment because they had no foreseeable vacancies for the next year. Things like that are discouraging. Tomorrow I'm calling some other therapists to see what they can offer and if they accept my insurance.

A friend of mine told me of a sleep expert at Rush in Chicago though he is pricey... at this point I'll try anything. It's all an investment to getting better.

Thank you again for all the suggestions!