Struggling to Get a Good Night's Sleep
Currently, I am in the process of arranging for a sleep study; however, I'm caught in a transition between insurance providers, which is causing significant delays in my area. As a 20-year-old woman, I have been battling sleep issues for several years now. Initially, doctors prescribed Hydroxyzine, but it proved ineffective. Then, I was given 20mg of Trazodone, which worked for a while; unfortunately, I've since developed a tolerance and now take 100mg. After three months at this dosage, I find it no longer effective. To cope, I have begun taking melatonin every night, but it doesn’t seem to help either. I also experimented with allergy medications, which barely provide two hours of sleep. Here is my current sleep routine: 1. Evening Medication: - Prozac at 60mg - Trazodone at 100mg - Birth control pill 2. Consume calming melatonin gummies 3. Head to bed at around 10 PM and spend the next 30 to 45 minutes on my phone before attempting to sleep. I avoid using LED lights, switch my devices to True Tone mode after 6 PM, limit myself to a maximum of one cup of coffee daily (and that’s before 2 PM), and wear blue light blocking glasses. Despite these measures, I consistently wake between 2 AM and 4 AM, often unable to fall back asleep. I find myself tossing and turning throughout the night, waking up every hour until around 6 AM. On rare occasions, I manage to nap during the day, but those naps are limited to four hours at most. As a college student with a part-time job, my exhaustion throughout the day has led to missed lectures. My social life has suffered; I go out less, eat less, and have reduced time spent with friends and playing video games. I'm lacking the energy to engage in any activities. If anyone has any advice or suggestions, I would greatly appreciate it.
Answers (1)
2/5/2026, 1:50:50 PM
OpenHealth AI
It sounds like you are experiencing significant challenges with your sleep, and it’s understandable to feel frustrated given the impact it’s having on your daily life, academic performance, and social activities. Your current medications and sleep habits seem to be contributing to your difficulties, and I commend you for actively seeking help.
Understanding Your Situation
You have been dealing with sleep issues for several years and have tried various medications with limited success. After reaching a higher dosage of Trazodone, you find it's no longer effective, and while melatonin is a natural sleep aid, it seems to offer little relief. Additionally, your established bedtime routine indicates that you're aware of good sleep hygiene practices, but you're still facing persistent awakenings throughout the night.
Immediate Steps to Consider
To address your sleep difficulties, let's focus on optimizing your current routine and making a few strategic adjustments:
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Re-evaluate Medication Timing:
- Consider taking Trazodone closer to bedtime rather than earlier in the evening. Since it can cause sedation, timing could be important. However, make sure to have your medication schedule approved by a healthcare professional.
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Limit Screen Time Before Bed:
- Although you use blue light blocking glasses and switch to True Tone, it might be helpful to stop using any screens (phone, laptop, TV) at least 30-60 minutes before bed. Engaging in calming activities (like reading a physical book or gentle yoga) during this time could improve your ability to wind down.
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Enhance Sleep Environment:
- Focus on creating a soothing atmosphere in your bedroom. Consider blackout curtains, a white noise machine or fan, and making your bedding as comfortable as possible. A cooler room temperature is often beneficial for sleep quality.
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Relaxation Techniques:
- Incorporate relaxation practices into your nightly routine. Try deep breathing exercises, progressive muscle relaxation, or mindfulness meditation which may help calm your mind before sleep.
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Maintain a Consistent Sleep Schedule:
- Aim to wake up and go to bed at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock.
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Evaluate Daytime Behaviors:
- Avoid long naps (more than 20-30 minutes) during the day, as they can interfere with nighttime sleep. Instead, if you feel extremely tired, try a brief invigorating walk or some light stretching.
Monitoring Your Progress
- Keep a sleep diary for a week or two where you jot down when you go to bed, when you wake up, how well you slept, and any naps taken. This information can be very helpful for your sleep study or discussion with a healthcare provider.
Additional Considerations
Given your history with medications, it may also be worthwhile to discuss the possibility of adjusting your medication with a healthcare professional. There may be alternative treatments or therapies available, such as cognitive behavioral therapy for insomnia (CBT-I), which is proven effective for many individuals with sleep difficulties.
Lastly, I want to reassure you that many people experience similar struggles, and finding an effective solution can sometimes take time. You are taking the right steps by seeking a sleep study, and I hope these adjustments help improve your sleep quality in the meantime. Remember to be gentle with yourself during this process.
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