Eldergay here, I’m 57. In order to fall asleep, I always have to be in a certain position (on my stomach, which I know is not good, but it’s the way I’ve slept since childhood,) no noise, and I use a sleep mask and earplugs to help. Every so often (maybe once every few months) I might have trouble falling asleep, for which I kept some Tylenol PM in the house. It worked well when I needed it. Usually averaged 6-6 1/2 hours of sleep on weeknights, 8-9 hours on weekends.
For the last few months, it’s taken longer to fall asleep. I started taking the Tylenol PM every night, along with Melatonin. If I wasn’t falling asleep fairly soon, I would make mental lists in my head, and that would help lull me to sleep. But the sleep on weeknights had decreased to five hours a night. . I tried CBD syrup (worked well the first week, then lost its effectiveness) and Valerian, too.
About three weeks ago, I two completely sleepless nights. On Monday, I didn’t sleep at all. I went to work the next day, where of course I was a zombie by mid-afternoon. Then the following Wednesday I didn’t fall asleep until about 7AM, by which time I’d already informed my boss that I was not coming in. Both nights, I’d taken two Tylenol PM, two Melatonin, , a Valerian, and two tablespoons on CBD syrup. Didn’t help.
I went to my PCP that Thursday, he prescribed Ambien, which worked great for the first week, but now a new wrinkle has developed — if I get up to urinate, I cannot get back to sleep. Used to be, when I would get up to urinate, I’d fall right back to sleep, but I suspect the anxiety and nerves over those sleepless nights has done a number on me. The doctor prescribed Flomax at bedtime, too, which (as I understand it) is supposed to reduce the feeling of urgency to urinate that might wake you. He told it takes about a month to start taking effect. I’ve stopped drinking fluids after mid-afternoon (except an very minimal amount to wash down the pills) but I’m still waking up and then can’t get back to sleep. When it becomes clear that I’m not falling back to sleep, I throw in the towel and get up. So now I’m only getting about four hours of sleep, and try not to be an irritable zombie during the day.
I follow everything the online pundits suggest — cool, dark room, and I go to bed the same time every night. The music or white noise on the Calm App aren’t really an option because I prefer the silence. I don’t look at the dreaded clock until it becomes apparent that I’m going to be up. I stay off the phone because I know the blue light can be a stimulant. Tried moving to another room and sleeping on the sofa — didn’t work. The mental lists I’ve made in the past to fall asleep the haven’t worked lately. I’ve tried the 4-7-8 breathing exercise and the visualization that your body is falling asleep starting with your feet and moving upward — didn’t work for me.
I’ve looked inward, and everything is okay at the job (no stressors) and at home. The husband is worried about me, and of course I feel bad that this is worrying him. (We have separate bedrooms, so thankfully he’s not aware of my tossing and turning.) The whole situation is really taking a toll mentally.
As you can probably gather, I’m getting desperate. This is really affecting me physically and mentally. Thank you for your time in reading this, and would greatly appreciate any thoughtful input DL might have.