Hi I currently suffer from depression and anxiety I have been experiencing severe insomnia on and off for weeks sometimes even months at a time....is anyone else having this same issue? and if so for how long? Also, what techniques do you use to fall asleep?
Hi Melanie. I've had insomia since I was 14, I'm now 28. Its very difficult to live with isnt it? Like you I have depression and anxiety, and I also have schizophrenia. I'm lucky if I get 2hrs a night when I'm not on a zopiclone (sleeping tablet) month, it's mainly linked to my psychosis from the schizophrenia.
The only techniques that help me are a noise machine and a fan, as this helps to drown out some of the voices and other noises I can hear. I have an app called 'Head Space' which gives guided mindfulness meditations. I find this helps me to relax a little as I am constantly on edge. I really reccomend the app.
I also stick to the same times with trying to get to sleep and getting up, regardless of weather its a work day or a weekend. Routine is absolutely key. That said, if I've been awake for more than 30mins then I get up and read or even go out for a walk. I dont use any electronic devices as the screens stimulate the brain helping to keep you awake. Try not to use any screens, including tv, at least 30 mins before you want to try and sleep, for this reason.
Make sure your room is not too warm, on the cool side is best, and make sure it is as dark as possible and that you have comfortable pillows and matress. You can also try lavendar on your pillow and varios warm drinks, along with a warm bath or shower before bed.
Unfortunately most of these things dont help me personally, except my fan and noise machine, because of the nature of why I cant sleep. However these are the type of things that are advised. Sorry if my writing isnt too good, I'm on heavy meds.
Dear,
did you try listening/feeling to breath, (exhalation/inhalation/and that its natural pause). this is also very gentle noise, so close to us.
it helps me.
I suffer with insomnia too.
I've given up on natural sleep and take zopiclone and trazadone to help me sleep. I now sleep for around 5/6 hours a night and don't feel drugged in the mornings. I also have diazepam for the odd nights that the others don't work but I very rarely need them.
I have the Head Space app too although I tend to use it during the day more when my anxiety gets the better of me. It really is very calming.
Thank you very much for this advice! It is a very difficult thing to live with and I wishh you the best with your journey :-)
My dr prescribed mirtazapine for anxiety and depression as he said it would also help sleep. Yes it did but as with all these meds you can get side effects. Some people love it and stay on it for the sleep qualities.