Insomnia specialist in Bangkok (who doesn’t prescribe benzos)

[lambshankredemption]

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?

[save the frogs]

I'm also not sleeping well. I think the problem is its too hot. Air conditioning bothers me and the fan doesn't cool down the temperature enough. Cool temperatures are more conducive to sleep.

 

Try to get out in the sun first thing in the morning. This helps regulate the melatonin cycle.

 

Sorry, otherwise I got nothing. I'm not a big fan of medications. I don't like melatonin. 

 

[bkk6060]

You try CBD gummies?  They work well.

Also, masturbation before bed may help.

[mstevens]

I had terrible sleep patterns for a while. I go to bed around 10 PM and would wake between 3 AM and 4 AM and couldn't get back to sleep. This went on for a long time and I tried everything from all the usual supplements, all the right sleep practices etc. Nothing worked. Eventually it was discovered I had stomach / digestive issues. As it was explained to me, the microbes in my gut were producing gas and whatnot and that was likely causing inflammation, increasing cortisol and waking me up early. It wasn't until I took antimicrobials to sort out my digestive issues that my sleep normalised. Even now, I still take two supplements before bed which help me get a deep sleep, 5HTP and Magnesium Glycinate.

[lambshankredemption]

5 hours ago, mstevens said:

Eventually it was discovered I had stomach / digestive issues

 

How was this discovered? Did you have actual stomach issues or did you just ask for specific tests? 
 

5 hours ago, mstevens said:

Even now, I still take two supplements before bed which help me get a deep sleep, 5HTP and Magnesium Glycinate.

I’m already taking Magnesium Glycinate (together with L-theanine and L-tryptophan) before going bed. 

[Sheryl]

Please see my reply in your other thread.  https://aseannow.com/topic/1360251-sick-leave-due-to-burnout-and-insomnia-—-what-hospital-in-bangkok/#comment-19791736

 

 

Psychological counselling, and perhaps medical treatment of your underlying anxiety,  are what is needed not sleep meds per se. 

[Moonlover]

I'm in agreement with you regarding meds. I really do think that they should be the very last resort. I have to make a night time bathroom visit, I was often having trouble getting back to sleep again. I've finally cracked it using the 4-7-8 breathing routine.

 

I don't wait to see whether I'm likely to stay awake after my nocturnal visit, I just assume that I am and go straight into the routine as soon as I get back into bed. I also picked up another tip. Once I feel that I'm beginning to drift. I start to count down from 300 in 3s. (297-294-291 and so on) I don't think I've ever got below 200. 

 

And here's a new one that I just happened to stumble upon this morning. 'The 4 word sleep phrase'. I haven't tried this one yet, (obviously) but the article suggests that the 2 methods can be combined. Links to both methods below. Good luck in your endeavours.

 

https://www.medicalnewstoday.com/articles/324417

 

https://www.psychologytoday.com/us/blog/liking-the-child-you-love/202505/the-4-word-sleep-trick-that-stops-3-am-overthinking#:~:text=The Four-Word Sleep Phrase%3A “This Thought Can Wait”&text=When you say it to,or arguing with your brain.

[Felton Jarvis]

7 hours ago, save the frogs said:

I'm also not sleeping well. I think the problem is its too hot. Air conditioning bothers me and the fan doesn't cool down the temperature enough. Cool temperatures are more conducive to sleep.

 

Try to get out in the sun first thing in the morning. This helps regulate the melatonin cycle.

 

Sorry, otherwise I got nothing. I'm not a big fan of medications. I don't like melatonin. 

 

Melatonin has been worthless for me. I took it for years with almost no difference in quality of sleep. At one point I was told it needs to be taken with Vitamin B to be effective, I tried that for a while with basically the same results. Benzos are the only thing that works for me but when you build up a tolerance, they quit working or you have to take more of them to get the same effect. Getting Xanax in Pattaya is nearly impossible. I have just resigned myself to poor-quality sleep. Glad I'm retired and don't have to go to work.

[save the frogs]

11 hours ago, Felton Jarvis said:

Glad I'm retired and don't have to go to work.

 

Yes, not having to work makes things easier.

I took a nap this afternoon as I didn't sleep well last night.

 

Maybe the inability to sleep 8 hours is because we're not grinding away at work all day like we used to and the body simply isn't as tired. 

 

Maybe our ancestors slept like that, in 2 short sessions ... since they didn't have 9 to 5 jobs.