Well, that sounds familiar. I have had insomnia and sleep issues from PTSD for about 30 years, so …ugh. I have tried about everything under the sun. I also battled a wicked addiction to various sleeping pills for years as well because of my sleep issues. Not sleeping well is truly a scourge and effects every part of your self. This year was my big year of fixing it once and for all and I am sleeping a lot better. It has been trial and error.
I don’t know your age, but women can have major sleep issues due to hormonal changes, I certainly did for awhile. There were supplements that helped when I was in that stage of life. That’s a whole other thread.
So here are some of the things that I have learned and tried, most being helpful… maybe some will help you…
I try to keep a fairly regular sleep schedule. In bed by 10:30 /11pm and up by 6:30 or so depending on the day and my damn cats.
I have been enjoying listening to youtube sleep meditations when I get into bed.
I keep our room at about 67 or 68 degrees Fahrenheit with the AC (live in Florida)…the so called optimum sleep temp.
I don’t drink caffeinated beverages or eat (too much) dark chocolate after 4pm.
I try to limit my water intake after 7pm.
If I am getting up to pee too often in the night, I will take a few Hyland’s Naturopathic Bladder pills…these work wonders for me. I also take a daily probiotic made for women’s PH issues.
I purchased a weighted blanket. It really helps, also helps with making me feel safe and less anxious.
I diffuse lavender sleep blends in my bedroom which also increases the humidity, a good thing when using AC or heat.
I use a sleep mask as our room has door and window louvers which let too much light in for me. I also use ear plugs after my meditation because…our cats are spoiled AF.
I bought a new mattress…that helped as our old one was way old and I was stuck in a hole all night. I also got a new memory foam pillow, I love it.
Magnesium in various forms can assist with sleep (and muscle recovery if you work out). I use it in warm epsom salt baths before bed. Drinking Calm supplement before bed. Or use the body spray.
I have had success taking 1 Benadryl before bed. Doesn’t leave me groggy. Others take valerian in pill or tea form or melatonin (very low dose)…neither ever worked well for me sadly.
I drink a mug of tea for sleep as part of my wind down. And I have a fairly simple to bed routine I stick to.
I do yoga nidra yogic sleep practice once or twice a week. I love this form of meditation and it is so healing for my body and mind.
Journaling a bit before bed and or making lists for the next day can be helpful to clear your mind.
Finally, and this is controversial in recovery circles, but I mention it as it is the only thing that is consistently helping me fall asleep, stay asleep and go back to sleep in a few minutes after I get up to pee. After decades of struggling with my sleep, my doctor and I decided I should try medical marijuana. I HATE smoking pot and being high (hadn’t smoked pot since 1970s, it was never my DOC). Plus after kicking a 30+ year cigarette smoking habit, the last thing I wanted was to reintroduce smoking into my life. Anyway…they don’t sell flower here in Florida, and I would not smoke it even if they did…but they have tinctures and dose pens with premeasured doses. I have found just a tiny bit (about 1/5th) of a normal dose of a mixture of THC and CBD helps me achieve a healthy sleep cycle. It has truly been a blessing. With the CBD mixed in, I don’t get high, just relaxed and sleepy. I know it isn’t possible for many people and I know it is something I have to keep an eye on with my history, but it is working for me where nothing else had (and helped me get off Lexapro). So take that info with a grain of salt. I am also an almost 60 year old female, so we have our own sleep issues as we age and reach menopause.
So…there are my many suggestions…hopefully some will help you. Not sleeping sucks, but much like sobriety, you need to find the combo that works for you.
What a long reply! Obviously a topic I am passionate about.
