Insomnia without medication

[architecture_student]

Hi there!

I am a 26 years old architecture intern, living with a history of anxiety and both chronic (life circumstance period-relayed) and occasional acute insomnia (falling asleep is next to impossible, but once I'm asleep, "the world is saved"). I have established a balanced life post university, with regular checks of psychologist which kept the black dog quiet. I am looking at a major shift in my life of going back to university, moving from a balanced lifestyle to a complete life mess in a uni degree - also loosing all friends and psychologists out of sight by moving across states . I need help on getting a hold on insomnia - basically as of lately, if I get some sleep it means I stay alive in a foreign environment.

I am a massive anti-medication person. I concentrate of therapy and cognitive techniques to the point where I reject even simple supplements. I am short on coping mechanisms. I am full of fear of failure, extreme perfectionist anxiety that basically keeps my self-esteem below zero. Without belief in medication it seems like I just destroy my brain by staying awake for too long. I feel like my current psychologist is not impressed with my progress in tackling anxiety. (Again, a train of negative thought during the night) I will not make it further than a few years while doing this profession with chronic sleeping problems!

[Peppermintbach]

Hi architecture_student,

I feel for you struggles. Insomnia can really affect so much of our life especially our emotional and even physical state. You seem very on edge, frustrated and (understandably) exhausted. I’m glad you’ve reached out here...

You sound like someone who strives for excellence; a perfectionist as you said. So, no doubt, if you go back to uni again, this perfectionist side will unleash itself so there will be a lot of pressure on you.

I’m glad you’re seeing a psychologist regularly for support. Good on you for being proactive in managing your mental health 🙂

I think that’s fair enough. I feel all people have their own personal views on meds so I’m going to respect your take on it. After all, it’s your body so your call...

But I wonder if you might consider making an appointment with a GP but just make it clear to him or her that you don’t want to take meds for your insomnia. From my personal experience, aside from meds, GPs often have other tactics to help you improve sleep e.g. changing the light bulbs in your room, using different lamps at night, using your bed only for sleep (and not doing work on it so you mentally start associating bed with sleep), having a “wind-down” routine before bed so you’re mind is not over-stimulated, etc.

Let us know how you’re going if you like. It would be great to hear from you again but no pressure of course.

Kind thoughts,

Pepper

[Ggrand]

Hello architecture student,

Welcome to BB Forums,

There are quite a few times that I struggle trying to get to sleep..I have tried many natural remedies. Herbal teas. Oil infusion candles. What works for one doesn't always work for the other..

The best way I find works for me, is guided meditation for deep sleep, then when that's finished I will put my insight timer app on, find some calming instrumental, then with my eyes closed, earphones in. Just listen to nothing but the instrumental then I seem to drift of to sleep...There are a lot of meditation apps to be down loaded free.

Something else I do, I will find an instrumental then pick out one instrument only..then follow that instrument throughout the song, I use one or the other of these to get to sleep nightly.. maybe you could try giving these a go..

We have a thread on the forums called..."Sleep"... you can search it in the search bar on top of this page..There are some really helpful suggestions in that thread and there are a few different thread that you might like to look at for some great ideas..

Please feel free to talk, ask question etc, any time you feel to..You will meet a fsome more wonderful people who will give you There suggestions on sleep.. I would love to hear back from you...only if you want to..

Warm and caring thoughts.

Grandy..

[architecture_student]

Hi Grandy (and Pepper!),
Thank you for your prompt reply on my thread!
Yes, another night when all I am able to do is the lightest sleep for 4-5 hours and wake up like I have never slept in my life. Many times I have done it and I am still alive afterall!
I forgot to introduce myself properly, my name is Gregory.
I often realize during these times that insomnia is a complex way of my mind expressing that things need to be fixed or worked on. It is quite frustrating, especially since things get twice as hard to focus on as a result, but when things go in their natural course I don't have an "urge" to keep myself awake and not let myself relax. If only there was a turn-off button of anxiety...
I like to focus on the idea that sleep deprivation can act as an anti-depressant, a me-time when I am focusing on my problems. Everything is there in our mind for a reason, to re-focus the approach we are having. So the big word for me to help myself these times is to ACCEPT that I will be tired, ACCEPT that there may be more sleepless times, ACCEPT that this is happening to make myself more alert.
Hope this may even helps others!

[Peppermintbach]

Hi Gregory,

It’s fantastic to hear from you again 🙂

I like your thoughts on acceptance. Self acceptance on your current “state” makes a lot of sense...

Although maybe I’m just slow but I’m struggling to follow how sleep deprivation can act as an anti-depressant? Wouldn’t it be better to have your me-time when your mind is in a more refreshed state? Just a thought...you’re clearly an intelligent person so I’m sure you will have your own take on it 🙂

That being said that though, in a way, I do get what you’re saying. I suppose if you’re up at all hours and can’t sleep, it does maybe force you to look at your own life under the microscope, so to speak....like the things that you need to work on or fix, as you said.

You strike me as someone with an analytical mind (and probably great visual-spatial ability considering your profession), and I appreciate people who can bring an interesting perspective. Welcome aboard and I hope we hear from you again 🙂

Kind thoughts,

Pepper

[architecture_student]

Hi Pepper,

Thank you for your reply! Yes, sorry for not making sense on that, I was writing my reply in a particularly sleep-deprived state...it could not be more authentic 😄

I have sourced that from a documentary that was testing the mind's ability to refocus attention during sleep deprivation. Apparently some findings say that depression can be treated with short term sleep deprivation. Although my lexical knowledge on this topic is not sufficient to put it in debate.

It took a while to reply because I tend to avoid looking back my writings on anxious topics such as insomnia after things start to be resolved. I am happy to tell about the actions I take to help myself.

First of all, nothing replaces one-on-one therapy with a psychologist. I have always been doubtful about simple methods suggested to naturally calm down the mind and the body. Always believed that humans need extraordinary strength to control high level anxiety and once anxiety touched you it will win over you. I can tell anyone that the best thing someone can do is Slow Breathing Exercise. Air is free, slow breathing does work and it managed to convince an extreme sceptic about it's ability to gain control. I also took Saint Jones' Wort capsule, which is a natural anti-anxiety medicine along with melatonin. I am still waiting for the capsule's effect but melatonin does work and is non-addictive. I am very anxious about having a medicine "knocking me out", usually end up fighting the pill after taking it (this is the reason I avoid all sleeping pills and even antidepressants). It always feels like a 'mission impossible', but melatonin did help. Going shallow sleep for a week might cause fatigue that may made me go deeper sleep, but melatonin did make me having dreams and function for half a day instead of 1-2 hours after wake-up. (Trust me, that's a miracle). I am generally terrified of feeling fatigued and unproductive, making me highly anxious, creating a self-fuelling trap cycle. But I learned over time (and can suggest to all insomniacs out there) that such cycles are only a perception, there is always way out of them. Positive self talk also helps, 'My body naturally knows how to sleep', so I just concentrate on believing it. It is extremely hard to be positive when I can barely keep my head up and eyes open (and have work the next day) but I have to believe that things get better. If there is any other method to improve sleep, I'm happy to hear it!

Greg

[Peppermintbach]

Hi Greg,

All good, thank you so much for helping me understand 🙂 I think that I get what you were saying now.

It sounds like you have a lot of self awareness and a practical, forward-moving mindset, judging from your comments about not looking back at your own writing once the issue has been resolved. That’s wonderful 🙂

You seem to really understand what approaches you like and dislike when it comes to improving sleep and your mental health. I feel your self insight and being wanting to take charge of your own healing/recovery is great.

Personally, I don’t know too many strategies to deal with sleep deprivation other than a lot of the generic ones. But your comments on self talk and perception are intriguing and gave me something to think about.

Sending you well wishes and if you feel like chatting or want support, please feel free to write any time but there’s no pressure .

Kind thoughts,

Pepper

[Lici]

Hi Greg,

Welcome to the forums 😊 I see Grandy and Pepper have given you some good support and advice on your sleep issue. I felt I could add some to the discussion as I suffer from a diagnosed sleep disorder.

I'm wondering if you've actually been you see a sleep doctor to see if you actually have a type of sleep disorder at all? I noticed you said you have trouble getting to sleep and that you only have 4-5 hours sleep some nights. This might be a type of insomnia or it could be from the anxiety I'm not a professional to tell, but I am currently studying psychology and part of the course is studying sleep and circadian rhythms and different types of insomnia.

I have some dot points that I can put up that you can try for sleep if you like? I thought I'd ask first as I'm sure if you've been seeing a psychologist they would gave given you some advice on sleep. Have they given you the sleep hygiene stuff at all? If not, would you like me to put the dot points up on sleep hygiene and stimulus control therapy? Stimulus control is used for when someone is finding it difficult to get to sleep.

I do advise to get a referral to a sleep doctor from your gp though, if your sleep issues are insomnia and not just anxiety related there's different ways of treating each type. All of these ways are usually without medication or with something like melatonin as this plays a major role in how we sleep.

Anyway, it's nice to meet you Greg, let me know if you'd like the sleep hygiene and stimulus control stuff, I've also got notes on what to do if you wake up too early constantly and can't get back to sleep (so if you're only having 4-5hrs chronically).

I hope you have a good day!

Kind regards,

Lici