[med02]

I started using Propiomazine about seven years ago and used it for three years almost daily (quit as it made me to drowsy). I took it because I had difficulties falling asleep but never had any issues sleeping through the night . I reduced the medication over a few weeks but as soon as I took <1/2 pill I started having difficulties staying asleep for more than 4 or at the most 5 hours, always waking up feeling very alert. It continued like that every night where I started doing sleep restriction therapy, which got it up to about 6-6,5h/night. The issue is that it’s very strict and if I lose that structure my sleep goes down again, and in the long run it’s very hard to keep it active for long.

I think I have good sleep hygiene overall – I go to sleep about the same time weekdays as weekends (about 11-12pm). I have blackout curtains as well as drapers, removed all active light sources so it’s pitch black during the night. I sleep cool. Use rain sounds. The largest possible culprits I think is that I don’t shut off my displays about 1-2h before, but at the same time it helps me relax and fall asleep (using blue filter and lowest light setting). I’m not working out very regularly as well, but during periods when I’ve done so I still haven’t been able to stay asleep.

I’m wondering if there are any advice on what to try? When I see the doctor they only mention sleep hygiene and give me sleeping pills (now trying Promethazine which helps, but makes me very drowsy which makes it hard do use everyday with work). It feel like I have to keep a perfect everyday routine and sleeping schedule to have any chance of being somewhere close to having normal sleep. Appreciate any help!!

[Martin Reed]

I wonder if it’s all the trying that might be contributing to the sleep difficulties you’ve described? Do you know anyone who sleeps without any issues? If so, what kind of things do they do to make sleep happen? Are there any differences between what they do and what you do?

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[med02]

Thank you for your reply 🙂 It might be but I’m not certain. Most of what I’ve done is environmental setup like blackout curtains, finding background sound, remove small light sources in the room, buying a comfortable bed etc. Bedtime is somewhat automatic with work and I don’t feel stressed or “forced” about timing when I go to bed, I don’t have any strict rules so to speak. It’s a bit better during periods when I’m not stressed, maybe up to one hour more sleep, but I still wake up with a lack of sleep likewise. I almost never woke up early before I started using Propiomazine (I got it prescribed to fall asleep easier), but after I stopped the difficulties showed up instantly. I’m thinking that it either created a new issue as I used it almost daily for several years or kept a new issue hidden because it kept me asleep during the nights but I’m now sure.

[Martin Reed]

We usually see chronic insomnia when there is effort trying to fight or avoid nighttime wakefulness. This might be through our behaviors (sleep efforts, rituals, attempts to make sleep happen) or by trying to fight or avoid the difficult thoughts and feelings that often come with (and after) nighttime wakefulness.

As a loose guideline, what may be useful is:

1. Only going to bed when sleepy enough for sleep (not tired, but sleepy — as in, finding it hard to stay awake).
2. Allowing wakefulness to exist for as long as it chooses, and doing something more pleasant if it feels unpleasant.
3. Maintaining a reasonably consistent out of bed time in the morning.
4. Doing things each day that keep you moving toward the kind of life you want to live (and the person you want to be) even after difficult nights and even in the presence of difficult thoughts and feelings.

I hope there might be something useful here.

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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