The “good sleep hygiene practices” are only part of the picture, and by themselves are not likely to make a difference. It is the sleep deprivation part of CBT that makes it all come together. It is also the part that makes it difficult to follow though. Talk to your doctor about it. Your insurance may cover it.
I tried adding 300 micrograms of melatonin to my sleep stack last night, and it seemed to make a significant difference. I slept even more soundly than usual, and woke up feeling very clear-headed and relaxed. I tried melatonin when it first became available about 20 years ago, and tried it a couple of times after that, but gave up on it because it seemed to be either ineffective, or actually counterproductive. But the 300 mcg. dose had a much different effect.
The addition of 300 micrograms of melatonin to the other three compounds still appears to be having a significant impact on my sleep quality. Now I’m not experiencing any nocturnal awakenings at all. I haven’t had one in about a month and a half now. I tried different ways of taking it, and found that the most effective method is to dissolve it in DMSO and administer it transdermally.
Any fans of herbal supplements out there? Chamomile tea is an old standby, straight up or in combination with other so-called sleep herbs. Celestial Seasonings makes a “Sleepy Time” tea that is worth a shot. It helps to look at the cute little bear, in his rocking chair in front of his cozy fireplace, nodding off, on the front of the box. The herbs work, but consuming warm liquids is also part of the “trick.”
Tryptophan seems to have been heralded as a godsend and reviled as useless over the years. BTAIM, every time I consume a bowl of turkey soup I have THE best nap or night's sleep afterwards. Again, the warm liquid may have as much to do with it, as the small amount of tryptophan that's dissolved in it.Amitriptilyne works for me as well, but leaves me wanting to sleep throughout the next day. I only use that rarely.
I take 3 mg controlled release melatonin now - seems to work for me.