I’m having worsening insomnia since almost two years now. Started with waking up early morning from worries/anxiety around my job. Now I wake up after 3-4 hours and spend the rest of the night tossing and turning with a bit of fragmented sleep and there. I’m lucky if I get 5-6 hours sleep on 8 hours in bed but it’s not quality sleep.
I’ve tried all the sleep hygiene hacks but it doesn’t seem to work. I’m taking supplements (magnesium, L-theanine, L-tryptophan) and it doesn’t seem to help either. I bought expensive mattress toppers, I do sports 3-4 times a week, and I only drink a decaf in the morning. I tried SRT on my own and had some success but couldn’t stay awake any longer, and I feel like it has gotten worse since then.
I’m really no fan of the idea of taking any sleep meds but at this point I feel like I have to.
Looking for a sleep specialist in Bangkok who doesn’t just throw benzos at me. Don’t wanna take that drug with A (Ambien?) either. I see Doxepin, Trazodone, Mirtazapine and Gabapentin recommended by ChatGPT, or maybe an antihistamine to start with.
any recommendations?