I'm Having a Really Hard Time

Hi, I’m struggling with sleep. I haven’t slept for 7-8 hours straight in over 3 years. I fall asleep quickly, usually around 8-9 PM, but I wake up at 1 or 2 AM and can’t get back to sleep. I’ve tried everything: Ambien, melatonin, NyQuil, Xanax—nothing keeps me asleep. I work long hours and feel exhausted but can’t sleep well. I’ve tried avoiding alcohol, coffee, and late-night eating. I’m really worried about my health, but nothing seems to help. I can’t do a sleep study either, and I don’t think it’s breathing related. I’m anxious and depressed, but I can’t take medication for those either because of how it affects me.

@Jo
It really is. I hope so too.

Do you exercise? Magnesium and L-theanine supplements might help. I’ve also used sauna and cold plunges to manage anxiety, and they’ve improved my sleep. Tracking your sleep with an app like OptiSelf Sleep might be helpful. Good luck!

Dramamine helps me fall asleep when I’m anxious, though it might not solve your issue of waking up during the night. It’s worth considering if you haven’t tried it.

That sleep pattern (waking up around 3-4 hours into sleep) was common before the Industrial Revolution. People used to sleep in two chunks, separated by a period of wakefulness. If possible, you might try adapting your schedule to this pattern.

Therapy might help uncover underlying causes, like anxiety or trauma. It’s serious but treatable. Try magnesium, L-theanine, and lemon balm. Also, no blue light before bed. Consider trauma therapy or EMDR, which was life-changing for me.

@Oaklan
I’m not thinking about anything before bed. I fall asleep quickly but can’t stay asleep.

You likely fall asleep fast due to sleep deprivation. Sleep restriction or Cognitive Behavioral Therapy for Insomnia (CBT-I) might help adjust your sleep window and increase total sleep time.

Stop stressing about it. Your body is naturally inclined to wake up in the middle of the night. The stress about not sleeping makes it worse. Acceptance might help ease the anxiety about your sleep pattern.

Have you had hormone or thyroid tests? Cortisol spikes might be causing your wakefulness. Magnesium Glycinate, L-theanine, and other supplements might help. Also, try to get sunlight during the day, especially if you’re indoors a lot.

@Ellis
I did blood work a year and a half ago. Vitamin D levels were normal after supplements in 2020.

I’m dealing with the same issue. I had a stressful time earlier this year, but even though my stress is gone, my sleep hasn’t improved. Magnesium and L-theanine help, but I still wake up at 2 AM. Some nights I manage 5 hours, but most nights it’s just 3. I don’t know what else to try.