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:
I hear you chronic insomnia is incredibly exhausting and frustrating.Sometimes combining gentle relaxation routines mindfulness or CBT‑I techniques with your existing sleep hygiene can help even if meds haven’t worked. Do not give up small consistent changes can make a difference over time.
Omgosh!!! We are experiencing the same thing. Who NEVER THOUGHT to teach women about perimenoapause but also then the HELL our body & mental health changes that come with menopause? I seriously thought I was loosing my mind. I had a hysterectomy at 29. No one FULLY explained to me that later I still would have to go through menopause. I thought I did then…NO, I was sadly mistaken. From 3/25 of last year and onward, I became someone I didnt know. I was quite embarrassed and couldn’t figure it out. I had always eaten like a bird after I went through cancer and a stem cell transplant and lived in chronic pain. Anyway…i gained 30lbs, could barely hold my urine for longer than two hours and was always constipated. I had a colonoscopy, went to the urologist even had a cystcopy, gynecologist (All to find out I was going through memapause). Estradol 1mg made my insane, I though I was goning to scratch someone’s eye out. I spoke to my older neighbor, who is a complete gem (I have no family). She said something similar happened to her and just to go off of it to see how I felt… Well, I did and It was a God send. However…I still had all the other issues. Bladder, etc.
I cannot sleep more than 1.5 -2 hrs at a time or go to the store, out to dinner. I am only 53 yrs old. And have a young adult, special needs son (full time). I have titanium rods, screws & cement that hold me up (along me spine) and my C, L & S spine is like a checkerboard. So sorry, I was trying to empathize with you, support you… and just spewed what some of the things I need help with as well. VIRTUAL HUGS know you are not alone.
The key thing to always remember is that when you wake up talk to your self calmly say your name and speak softly to yourself and tell yourself that everything is okay and that you just want to relax and close your eyes and sleep well then follow. What you do during the day effects your sleep at night the more you can relax during the day and be mindful the better you will sleep at night. I suffered from insomnia for 12 years I tried everything including tablets so one evening I was scrolling on YouTube and I came across a guy called Paul McKenna and I listened to one of his free videos on hypnosis it’s called I can make you sleep and it’s completely free and it worked for me. But remember you have to keep keep listening to the video even when your insomnia goes
Wishing you restful nights ahead!
know you are not alone.