I’ve been struggling with chronic insomnia for 5 months now, and I have sadly gone down the pharmaceutical route, trying different meds, so that I can get some sleep. Not much is working, other than the occasional benzodiazepine, which then produces rebound insomnia the next night. I’ve worked on sleep hygiene, working with a sleep therapist, have tried a couple of anti depressants, etc. I’m also post menopausal ( 55) and am on HRT: estradiol and micronized progesterone. My brain feels like it’s scrambled, and my body is now suffering from this amount of sleep loss. I’m desperate for help- my doctor just keeps throwing pills at me, and this is not working!!! My anxiety level is extremely high now, so it’s pretty hard to calm down to go to sleep. If anyone out there has some advice or help for me, I would greatly appreciate it.
Hi! I’m so sorry you’re going through this—it sounds incredibly exhausting. While this isn’t medical advice, some general strategies people with chronic insomnia and anxiety find helpful include:
Strict sleep schedule: Going to bed and waking up at the same time every day, even on weekends.
Screen and light hygiene: Avoid screens at least an hour before bed and keep your bedroom dark and cool.
Relaxation routines: Deep breathing, meditation, or gentle yoga before bed can help calm the mind.
Mindful stimulation: Journaling worries earlier in the evening or practicing mindfulness can reduce bedtime anxiety.
Limiting stimulants: Avoid caffeine late in the day and heavy meals close to bedtime.
Given your history with medications and post-menopause changes, it may also help to seek a sleep specialist or behavioral sleep medicine expert who can evaluate your situation holistically and provide options beyond pills. Here is a few articles for more insights on this topic:
Wishing you restful nights ahead!