[suzycube]

Hello I'm new to the forum my name is Suzy. I've had chronic insomnia for 15 years and most of that time it has been quite severe. I have moments of relief, which I tend to become 'high' that I'm cured only to start doubting it and guess what? It returns!

I cope pretty well to continue to work, but it means I don't have much energy the rest of the time but try my best for my 2 children. I tend to cancel most social engagements. I learnt quite early on that meds weren't a solution as I got rebound insomnia. I haven't taken meds for 10 years. When I can afford it I have a weekly indian head massage which pretty much guarantees me a night sleep, you should try it!

I have tried lots (pretty much all) alternative therapies, both acupuncture and reiki have been helpful but expensive to keep the treatments up in the UK. I have started to run which I have to force myself to do which I think has had a beneficial effect, especially to my mood which helps with positive thinking.

I'm thinking of a course in mindfulness so would welcome anyone to give me their experiences. I have spent thousands over the years. I was really pleased when I found this website as initially a gamble for me, but I quickly recognised how Martin, you are so genuine in your approach and support.

Saying that I am not putting everything from the course into practice, I find sleep restriction impossible so if anyone has any tips in how to begin. If I go to bed too late I start to panic that I have less time, therefore I go to bed anxious and getting up early is torture, even though I am usually up in the early hours!

Anyway enough from me, I am grateful to have this support, to not feel so alone with all this.

I look forward to hearing your stories, successes and challenges!

Best Wishes Suzy x

[owl2020]

Thank you for sharing your experiences with insomnia. I'm retired and it is a big problem for me, so I don't know how you can work and raise two kids with it. Like you, the insomnia wears me out and I have a minimal social life I've tried acupuncture and sleep tracks and found they didn't have much effect with regard to insomnia. I exercise a lot, which I think helps to an extent, and find I can fall asleep quickly but wake up after 3 to 4 hours and can't get back to sleep. I try to limit medication, but use a low dose ambien 2-4 times a month to get an additional 2 to 3 hours of sleep when I can't fall back to sleep. I go to sleep about 12:40 and get up about 6:30 so I keep regular sleep hours and I think I practice good sleep hygiene. I should probably stay in bed a shorter time but I find it hard enough to get up at 6:30. I would like to hear more about the Indian head massage, which you indicate really helps you.

[suzycube]

Hi Owl2020 great to get a response. to be honest I don't know how I go to work, I guess I have got used to coping and it is a case of not allowing it to defeat me. Plus I find there has been a lack of understanding with insomnia by health professionals and I would be penniless if I did not work. I think also if I gave up work and was at home I would probably have the same issue and feel low. But yup work today was hell.

I have to stay positive and that is why I keep trying different therapies, that have now become 'coping strategies' and get me through the week. I wish life wasn't like this though and I had more enjoyment.

Indian Head Massage is great, it is the only therapy that has consistently worked for me, however not long term but definitely a good idea if you want an instant better night sleep. You need to find a reputable therapist but the relief I get is immense as a lot of my pressure points on my head become very sore. I feel I could fall asleep whilst having it!!!! Sometimes I get a headache afterwards which is a sign toxins are released and something has worked! I sleep soundly afterwards so it always makes me feel positive. I can't afford it all the time though. Yeah your right exercise helps but minimally.

I am desperate to find a long term solution. CBT sounds like it may be helpful?

You have to stay positive or it spirals I find.

Anyway best wishes, keep in touch and let me know if you try IHM.

Good luck and positive vibes

[owl2020]

Thanks for the information about the Indian head massage. However, I don't have the soreness in my head that you mention the massage helps, so I don't know how much it would help me. I think you are helped by your positive attitude; I am not as positive a person and my insomnia depresses me at times.

I must continue to resolve to “fight on” against the insomnia although there are times when I just want to give up. Last night I took a low dose Ambien for the first time in two weeks after waking up after 3 hours sleep and not being able to get back to sleep. I was able to get 3 hours additional sleep for a total of 6 hours, which is good for me. I feel good today with the 6 hours sleep, but I must be careful not to use the Ambien again for awhile since I don't want to become dependent. I would like to dispense with it totally if I could but I'm not there yet. The problem I have with CBT is that, while I can get to sleep, when I wake up in the middle of the night and can't get back to sleep, getting up and doing something (as CBT prescribes) and then going back to bed, doesn't seem to work with me. I just stay awake. Also the sleep restriction is hard to fully adhere to, particularly with getting up in the morning. So try CBT if you want but my own experience is that it is only somewhat helpful. Maybe it will help you more.

Thanks again for sharing; I wish more people would do so as we learn from each other.

[suzycube]

Hey, I too get down at times, you're not alone as staying positive with zero sleep is tough. I often go whole nights without sleep, with the pressure of having to get up for work usually escalates the problem. Sometimes I crack and I start to lose faith it will ever get better. But getting out of the house, however bad I feel does distract and help my mood. I know I can get through the day however little sleep in the end, knowing this does help. Do you get out much being retired? Do you think you may be depressed? Insomnia causes depression for sure….

It is hard kicking the sleeping pills but I believe you can do it as you are not dependant on them and it will be your first big step in the right direction. Say to yourself, what is the worst that can happen? If I don't sleep I will rest well and relax. Take the pressure off. Whilst using meds your mind is telling you that you need them to sleep which is untrue, you just need to believe that you can sleep without them. The mind is powerful and these thoughts become a self fulfilling prophecy and start to control our sleep. Especially as we start to obsess about it. We need to reverse this…

I'm not sure if you understand CBT from your message, it is cognitive behavioural therapy and works more as a long term solution and changing these negative thoughts and beliefs about sleep which is actually causing the insomnia. If we stopped worrying and thinking about it, we would sleep. It sounds simple but I have really tried, it is really hard to put into practice alone as we've been like this for years. It's works by breaking these cycles of negative thinking. Martin is about to launch an online CBT course, I'm going to give it a go. I can give you my feedback if you like. I am hoping this time….

Remember you're not alone 😉

[owl2020]

It seems you have a problem worse than mine, as I don't have nights with no sleep, just inadequate sleep. My guess though, is that you probably make up for sleepless nights by getting adequate sleep on other nights as your “sleep deficit” builds up. Last night I got 3 1/4 hours sleep, which is typical for me (I usually get 3 to 4 hours sleep). Sure continual lack of adequate sleep causes depression at times, as I don't see any solution to my problem, which is more recent than yours. I've tried a lot of things, but with only limited effect. However, I do get out and walk a lot and lately I have been attending an exercise class and a “chair yoga” class. Getting out helps, at least psychologically.

I agree that attitude and beliefs about sleep are important, but, as you also point out, it is easier said than done when it comes to “negative attitudes”. In any event, I hope your CBT course with Martin works out for you.

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