I have never heard of Dopamax but, usually, sleep aids work right away. You might try some Lunesta, Ambien, etc. I have had bouts of not sleeping and it is awful. I have not had any success with ANY of the sleep meds. And once you get in the cycle of insomnia, it is hard to break.
I don't know if this will help you but I read it on another board that I visit. It is written by a person who attended a day program for anxiety and depression and it was information on how to get a good night's sleep. It might be hard to put into practice but I think it works.
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FIRST -- If you don't sleep well (i.e. get the REM sleep) your body doesn't get the sleep at the level where your body is rejuvinating and rebuilding your immune system and strengthening you for the next day. The body repairs itself and gets re-energized during this deep sleep. Sleep deprivation is something that can turn your whole LIFE around -- you can be moody, tired, cranky, yes... these things, but you can also be SICK -- just ask anyone with Fibromyalgia what it is like to get up after a poor night's sleep vs. getting up after a good deep sleep. The difference is phenomenal.
So, now that we have recognized that you need REM sleep, HOW do you get it? This post is just a suggestion for getting it without the use of medications -- I use a sleep medication (elavil which helps not get up and pee in the night) and I know that others will have other meds and their doctor's recommendations, but the things here ANYONE can use and benefit from.
First, you need a routine -- at 10 pm (insert the time you want to go to SLEEP into that spot), I want to go to sleep. Therefore, I have to start PREPARING for sleep before 10 pm. I need to do certain things beginning closer to 9 pm to ensure that my body is being told it is time to shut down for the night. YOU MUST DO THIS EVERY NIGHT until sleep comes easily -- and if it stops coming easily, you must start to follow this protocol again.
At 8 (or 8:30) pm, I stop doing any exercize type activities other than gentle stretching or a nice slow leisurely walk. I don't watch action packed movies or television -- the idea here is to slow the mind down. I don't play computer games or get into long talks on the phone with people who upset me or are argumentative... After 8 pm, I am preparing to head to bed.
You will want to get your bedroom cleaned up (during a day ahead of all of this) so that your bedroom is a place of comfort -- perhaps some candles, no tv or computer or other things to suggest activity here -- the bed is for two things only -- SLEEP and SEX -- not reading, not watching tv. If you are in bed, your brain knows that you are either going to have sex, or you are going to sleep -- no jokes about what's the difference please...
NO AFTERNOON NAPS during this period of time -- sorry -- that sounds cruel, but trust me -- the afternoon naps will return, but for now, they are need to be banned -- they will ruin your sleep hygiene routine -- you may have to go to bed at 7 or 8 for a while, but no naps.
At 8 pm, you are going to sit and read or chat with your family or read to your children or journal or do something you enjoy that is relaxing -- sewing, needlepoint, crocheting etc... You can do this for a while, but know that you are preparing yourself for sleep.
Your bedroom needs to be cool -- so if you have air, a fan, or can open the window a bit, that will be a great time to do that. Be sure you have a nice warm extra blanket to put at your feet so you won't need to get out of bed later to find one -- if you get cool in the night, just pull it up and snuggle closer to your hubby. Wear whatever pjs are the most comfortable for you -- not the sexiest unless it is a sex night... sweats are great in the fall and winter! If you put some candles into your bedroom, you can light them so it will have a nice relaxing fresh smell when you come to bed. I would also light some in the bathroom at this time as well as put a tape or cd on that is very relaxing -- sorry, no rock tonight!
About 1/2 hour before bed, get into a VERY WARM bath -- or take a very warm shower. Have everything ready and in the bathroom before your shower or bath (you will see later that you also need to prepare a chair in the living room -- you can get all of these "pre" things done in the afternoon). Brush your teeth before you shower; cleanse your face and whatnot before if you can't do it in the bath or shower; use a body brush if you really want a great night's sleep and a little extra toxic removal treatment at the same time. The last thing you are going to do before bed is bathe or shower... so have the bedtime meds in the bathroom, and have everything in there with you -- pjs, slippers, robe, etc... whatever you put on after your shower --
Next, take that bath or shower -- 10 - 15 minutes where you are focussing on HOW GOOD THAT WATER FEELS against your skin, your muscles, your whole body is relaxing in the warm bath --- okay --- this isn't corny -- this WORKS!!! READ the post on "BREATHE" -- this is a GREAT time to practice your breathing...
When you step out of the shower -- it would really be wonderful if your hubby is willing to warm your pjs and your towel in the dryer and his job is to get them into the bathroom without opening the door or letting any of the steam out -- and to do all of this before you get out of the shower, but not so soon that they are not longer nice and warm... he'll learn... they ARE teachable ... it just takes a while sometimes... be patient...
Wrap up in the towel that is comforting and soft. Dry off and if you have a hair wrap, throw it up so your hair will dry quickly. Now is the time to get those meds done, get your last drink, go potty, etc... but the goal is to go from the shower to the warm towel, to the warm pjs to the cool bedroom and into the cool bed!!! ASAP!!! Don't worry about your hair -- tomorrow is a great day to do that!!!
Blow out the candles on the way -- and don't stop to say goodnight or anything -- tell them all goodnight before you get into the shower -- that is part of the "PRE" stuff. Your job is to reteach your body that when it hits the bed, it goes to sleep. Use an eye mask - to keep the light out. If you have a family that is staying up late, use ear plugs. NO LIGHTS in the room -- that means that if you have an alarm clock with a light -- it must face the wall and be out of your reach -- no looking to see what time it is... it is BEDTIME .. because you are in bed.. so go to sleep!
Let's say you have done all of this and you are in bed for about 8.5 minutes and you are thinking about dinner tomorrow night... redirect your thoughts to sleeping and restfullness and try to remind yourself that there is nothing that you can do tonight that can't be done tomorrow -- so you choose to rest your mind... then... if it gets to be ten minutes or so, (here's the important part.. listen up...) GET OUT OF BED, leave your bedroom in your nice warm robe and slippers... go to a chair that has been PREpared for this occasion and turn on a soft light beside that chair -- NO FOOD OR DRINK ALLOWED HERE -- and pick up the reading material that is set there before hand -- the microwave manual -- if you don't have one, have some other extremely boring piece of material there to read -- no books, magazines, etc... we are talking boring manual here...
Sit there with a pillow and blanket that you had set out ahead of time, reading the manual by dim light until you feel a little tired -- then get up and go straight back to the bed... do not pass go and do not pick up $200... straight back to bed!
Get back into bed and do the mask and earplugs if needed and redirect your thoughts to sleeping and things that are relaxing -- do imagery if that works for you -- seeing yourself at a lake or some place that is relaxing to you... if ten minutes goes by and you are not sleeping ---- you guessed it... OUT OF BED, into the boredom chair and back to the same boring manual.... repeat as necessary for the next couple of nights and only stay in the bed if you are asleep within 10 - 15 minutes -- or out to the chair -- no lying on the couch or sleeping in the chair either...
When your brain gets the message -- and it WILL get the message within a few nights, you will find that the routine is what will be the most important element... BEING PREPARED is the key to this working. During the DAY set up these things so that at bedtime you will be PREpared to go to sleep.
If you awaken during the night -- do NOT look at the clock -- remind yourself it is sleep time and that your clock WILL ring when you MUST be up, but right now, you don't need to be up, nor do you need to know what time it is... (telling the rest of us what time you were up last night is not nearly as lovely as telling us that you slept through the entire night without checking the clock even one time!)
Continue this routine and within a couple of weeks (much less for me!!!) you will be amazed that your mind and your body are going to learn that you mean business when you say it is bedtime! When you prepare all of these things ahead of time -- you are telling yourself that this is an important thing to you and that you value your sleep -- let your husband and your children know that you NEED this time to yourself -- and GIVE IT TO YOURSELF -- you will be a lot less difficult to deal with on a full night sleep, and you watch, they will start ushering you to bed early if you start responding with more patience because you have the 'physical ability and the restedness' to do so. If you have a bad day, don't be surprised when the kids offer to clean the kitchen so you can go start your bed routine early!!!
Sorry you are going through this Binny!
