[ducttape45]

Good morning. I don't drink many caffeine drinks, and my bedroom is quiet and dark. I even put cardboard on the windows because my bedroom windows face the east and the morning sun is a major nuisance. I use programs on my computer to eliminate the harsh screen light in the evenings but I do try and get away from that before bedtime.

I have two sleep meds which combined help me sleep, and I really hate to take meds for sleep, but it's the only way I can sleep semi-regularly.

[IrishBrigade]

‘...and I really hate to take meds for sleep’

it depends on what the meds are; I became convinced that my sleep dysphoria was due to the inability to relax at night; thus, I was prescribed a minimal dosage of lorazepam by the practitioner I liked...she retired and the newbie took a very dim view of the benzo, and refused to refill my scripts...

the newbie replaced the script with buspirone, which works differently than the benzodiazepine; basically, it increases activity of the serotonin receptors,serotonin being an important neurotransmitter for essential body functions, including sleep. The lorazepam (benzo) works by acting on GABA, an amino acid that reduces brain excitability.Both buspirone and lorazepam are neurotransmitters, but the major source of serotonin comes from the intestinal system, while the major source of GABA is the brain. for that reason buspirone is considered less harmful, and is not a controlled substance as lorazepam is.

[Persevero]

I see. Sounds like you are making every effort.

I am no expert but just learned after severe sleep disturbance what to do. So fwiw.

I’d remove the cardboard and utilize the natural light to rise.

Also, break the sweat daily and get some sun and fresh air every day; get outside for at least a very long walk. Even more exertion like running, biking, laps, vigorous yard work, weight lifting may be in order. If at all possible for you.

May God bless you with rest. Pray for it.