Insomnia Support Group
Insomnia is a symptom, rather than a disease, and is characterized by inadequate quantity or quality of sleep. People with insomnia complain of difficulty falling or staying asleep, which results in significant impairment of daytime functioning. Insomnia is categorized as transient (shorter than one week), short-term (one to three weeks) or chronic (longer than three...
Hello all,
I wanted to share my story on this forum in the hope that my experiences can be of benefit to others who strugle with their sleep and also, I won't lie, for my own benefit in trying to deal with my current struggle.
I have chronic, debilitating insomnia and have had for approximately 3 years. What started with a difficult period in my career and personal life developed into a problem that has consumed me.
In an effort to cope and to my immense shame, I developed an addiction to valium. Once I was unable to buy this online (and illegally, I'll add!) my life started to unravel. I left my job and have had to move home to my parents. I am very lucky to have this luxury and don't know what would have happened, had it not existed. I have been here for nearly 4 months without much improvement in my condition. I can't sleep in a bed with my girlfriend, any disruption to my sleep enviroment causes serious problems etc.
I have tried nearly everything the UK medical industry has to offer on this issue:
Sleeping medication - Zopiclone, Ambien and, as mentioned, Diazepam.
Anti-depressants - SSRI's, Trazadone, Mirtazapine
A wealth of sleep hygein methodology - Warm baths, herbal teas, absence of caffeine after 12, avoidence of bright lights before bed etc (I'll try not to bore you!)
And also many, many more natural (and some not so natural!) supplements that are meant to help - Valerian, Melatonin, Phenibut, Ashwaghanda, Bacopa Monnieri, Magnesium, Fish Oil, CBD Oil, Kava Kava, Vitamin D, B3, 5, 6 and 12.
To be honest, the list goes on. The point of this is that none of them have truly helped or been a lasting solution to the problem.
I write this on the eve of my first CBT-I session which I belive is meant to be around 70% effective if followed to the letter. I will update this thread with my progress in the hope that others can learn from my efforts.
I will have to stop before I really start rabbiting on but any comments, questions or kindred spirits who have suffered from the same, feel free to respond.
Cheers,
UK Sleep Sufferer!
Yours is an important post. Helps confirm what it seems so many have to find out the hard way: there is no magic pill that miraculously cures insomnia.
In the US, docs are supposed to try CBT-I first, before going to drugs. It's proven effective with both primary and secondary insomnia.
CBT methods are what I used to improve my own sleep, and still use today, some 10 years after I first learned them. They become something of a lifestyle, a healthy sleep-supportive lifestyle. At the risk of stating the obvious, they need to be used to work.
Good luck. Hope you'll continue to keep us posted.
I wish you all the best. I use CBT sleep training methods and have had a lot of success with them. I'm hopeful you will also. Please keep us posted!
Thank you for the reply, very much appreciated.
It's good to hear it. I think one always holds out hope that there is something out there that will be an immeadiate fix but it would certainly appear that this is not the case.
Can I ask you what to reasonably expect?
My insomnia is largely caused by anxiety. Worrying about the next day, worrying it won't get better etc.
Was yours similar? Do you have 'relapses' now?
Thanks for the help/ information. Always nice to talk to someone who knows what it's like!
I'd like to ask you the same questions if you have the time.
Your experience with CBT-I, what I can expect and how you are getting on with your sleep now?
My experience with CBT has been a positive one. I started noticing improvement in my sleep within about a week of using CBT methods and by the second week my sleep had improved greatly. Now I sleep well on a regular basis, but I still practice CBT methods every night. I occasionally have a rough night, but I don't stress over it. I know my CBT training will kick back in.
I rely on my CBT training and it really does work. I'm so grateful for it and for my restored sleep. I really wish you the best and hope that you have a similarly positive experience.
Yes, I do have occasional relapses, but I tell you what -- so do even the very best sleepers! It's just not reasonable to think we will ever again sleep like babies. But what we can do is make an effort to let the stress go, let the worry go, and that by itself is tremendously helpful for restoring better (not perfect!) sleep.
The stress/anxiety (there are differences that you'll learn about in CBT) you feel about the idea of sleep is very common among insomniacs. It's one of the main fuels that perpetuates the problem. So that's one reason why CBT is so effective -- it enables you to get at the true root problem, instead of just masking it with pharmaceuticals.
Please keep us posted with what you learn.
You've already had insomnia issues for 3 years. As bad as that is, it does mean you didn't develop the uber-rare Fatal Familial Insomnia (or Sporadic Fatal Insomnia). As that kicks in after four months. I was delirious enough to suggest that to my own doctor who shot me down like a Messerschmidt over London in 1940. So you will live.
Secondly, you're on the path to recovery because you're doing the right things to deal with it. Eventually you'll get there. And if CBT doesn't work, ask your doctor about Amitriptyline - worked for me.
Sonnycamehome I think trying not to stress over being tired will be key actually and am hoping this is something I can work with my practitioner more on. I think you can get more than you think achieved when you're tired if you try to stay calm and put things in perspective!
Hypnos07 that sounds like reassuring yet realistic advice and has given me some hope.
And Moby85 I like what you said that 'I will live'. Puts things oddly into perspective! I haven't tried Amitriptyline but I have tried many, many other sleep aids and I quite like the idea of taking back control myself and not requiring a pill to get me to sleep. Thank you for the advice though.
As an update, day one using some initial behavioural techniques from CBT my sleep efficiency was 37% and I slept for about 3 hours last night. However, had this been another night I would have definitely taken a sleeping pill or worse. Using the 15 minute rule and getting out of bed to listen to some mindfulness based recordings eventually allowed me to get to sleep and I feel more in control today. I hope this continues!
I'll keep you posted and I'm sure I'll check in for more support. The sleep restriction can be pretty rough!
Cheers.
Anyways....you should look into other options. There is a insomnia and tinnitus related machine that is specialized in being different than your average white noise generator. This special machine changes from white noise to brown noise, brown noise to pink noise, and pink noise back to white noise. Your mind is constantly trying to fix on those sounds and you will notice that you start drifting faster to sleep. It's not a 100% guarantee that it works, but I guarantee that its going to be easier. As long as you focus on the static sounds made from this machine and not on the fact that you have to wake up in the next three hours and start having an anxiety attack, it will be easier and a little less stressful. Another good idea is to go running before you go to bed. Then take a hot shower. If you body is relaxed then you mind will be soon to follow. If you are interested in this advanced insomnia machine, go to https://lipoflavonoid.com/home/20-sonorest-sleep-tones-machine and see it for yourself.
I'm sorry to hear that you're in a similar situation. I know how horrible it can all be!
Have you tried CBT at all?
I actually had some more questions for Sonnycamehome and Hypnos7 regarding CBT.
It might be difficult to answer but which aspect of CBT did you find the most helpful?
I'm currently practicing sleep restriction and stimulus control as well as starting to 'challenge unhelpful thoughts' this week twice a day on paper.
My sleep is still very fragmented and the anxiety around the issue isn't really diminishing because I'm sleeping so little. Currently getting about four and half hours a night.
Any words of encouragment or tips to help me keep the faith would be ideal!
I've also brought in 30 minutes of swimming a day (until I physically can't do it anymore) as well which I think will help.
Hope you're all well anyway.
Cheers,
Sleepless
Thanks for your reply. As I've mentioned previously, I've had problems with prescription medication, particularly benzodiazepines so I'd like to avoid using them if at all possible.
As an update, I have been sleeping for around 7 hours a night consistently for the last two weeks. That's after four sessions of CBT. Far from out of the woods but really promising stuff so far.
Definitely worth looking into.
Thanks,
Sleepless