Dear Clear
Hello, nice to meet you. Not getting enough sleep is a nuisance to say the least. It sets up a vicious circle of not sleeping, being tired during the day, worrying about not sleeping, and then having another poor night's sleep. You have tried all the sleep hygiene processes without success I gather.
It's good you have had a chat with your doctor. I also think it's good he has not immediately jumped to giving you a sedative. There is a place for these in different circumstances. At the risk of suggesting something you may have already tried may, can you make sure you drink no alcohol for several hours before going to bed and no coffee or any of the 'health' drinks. Stick to water if you can and make sure you are well hydrated and warm.
I am a bit of a frog and need to be warm to sleep. I do wake up if I get just a bit cold and like you find it difficult to get back to sleep until I am warm again. I used to put on my dressing gown and get back into bed. Hey, whatever works. I take an antidepressant at night. It used to be in the morning but made me sleepy so night time it is. Did your doctor check it was not your AD that was keeping you awake?
Is there anything particularly bothering you? Sometimes this can wake us. My GP once gave me a way of getting back to sleep. No getting up and reading or watching TV (which I have been known to do) as this is too stimulating. My GP told me to remember a book I had read, which also applies to films, and try to reconstruct the story chapter by chapter. It gives you something to concentrate on and chases away any other worries. It does work and I fall asleep far more easily, usually before I finish the book. It really applies to anything that requires concentration so you can plan repainting the house, going on holiday, rearranging the furniture and any other activity. See how you go.
Mary
