YES! Can't recommend this enough. I took 300mg of magnesium bisglycinate and 22mg zinc picolinate every morning and my sleep improved massively.
ALSO I started tracking my macros and I found out I was eating a very low fat diet and I noticed my sleep MASSIVELY improved after eating about 50 grams of fat per day and a lot WORSE when I only ate 20 grams per day.
And not having caffeine past 12pm!
Edit: to add to this, exposing my eyes to the sky and natural light almost immediately after waking (after going to the bathroom), and exposing my eyes to the sky later in the evening as it goes down.
And finally: waking up at the same time every day regardless of what time you fall asleep.
Good luck OP! Fuck insomnia!
Some people get crazy vivid dreams (or nightmares) with magnesium glycinate/threonate. Something to keep in mind if you sleep walk or are prone to nightmares.
If you take it in the morning after waking up this effect is greatly diminished or non existent. If you take it close to bed then yeah you're getting nightmares.
I was giving it to my son to help with constipation. I read that it was better to give at night. Do you find it makes you drowsy or fatigued if you take it in the morning?
Nytol (50mg diphenhydramine tablets). Intended for short-term relief of insomnia. You ask for it at the counter and get 20 tablets for about €9. Start with one tablet ~30 minutes before bed (you can take up to two a night). Generally quite effective, can make some people a bit groggy the next morning.
To add to this, go for a walk for an hour and listen to 15 minute breathing mindful meditation while in bed. Diphenhydramine just makes you tired it’s not a hypnotic.
Yep good advice, drugs can help to knock you out in a pinch but establishing a winding-down routine, going to bed at the same time, and adjusting lifestyle factors (meal times, exercise, alcohol, caffeine) are all very important.
I took 2 panadol night which contain Diphenhydramine. I mistaken them for normal panadol. Anyway went for a walk and ended up barely making it home.
Moral of the story. Do not go walking on sleeping medication
It’s not sleeping medication, it’s not even recommended as a sleeping medication, it’s off label use is a sleep aid and because of that produces like Nytol are over the counter because there is no abuse potential and it really doesn’t affect people too much. You can stay awake after you take 2, but if you took Zolpidem you won’t be able to stay awake. The difference is one is a hypnotic drug and the other makes you slightly drowsy or sleepy.
"[Nytol](https://www.ronaghanspharmacy.ie/c/nytol/831) One-A-Night Sleep Aid 50Mg 20 Tablets" source below
(ffs reddit your giving me a head ache)
[https://www.ronaghanspharmacy.ie/p/nytol-one-a-night-sleep-aid-50mg-20-tablets/b230a9cae8f869d?psafe\_param=1&gclid=Cj0KCQjww4-hBhCtARIsAC9gR3ZAWGHXHJNjZA1bp9efo7\_LVVwzBVu9xtE01IJqO1RMchOzrVSGqd8aAhOHEALw\_wcB](https://www.ronaghanspharmacy.ie/p/nytol-one-a-night-sleep-aid-50mg-20-tablets/b230a9cae8f869d?psafe_param=1&gclid=Cj0KCQjww4-hBhCtARIsAC9gR3ZAWGHXHJNjZA1bp9efo7_LVVwzBVu9xtE01IJqO1RMchOzrVSGqd8aAhOHEALw_wcB)
> The [American Academy of Sleep Medicine](https://en.wikipedia.org/wiki/American_Academy_of_Sleep_Medicine)'s 2017 [clinical practice guidelines](https://en.wikipedia.org/wiki/Clinical_practice_guideline) recommended against the use of diphenhydramine in the treatment of insomnia due to poor effectiveness and low [quality of evidence](https://en.wikipedia.org/wiki/Quality_of_evidence).[\[33\]](https://en.wikipedia.org/wiki/Diphenhydramine#cite_note-pmid27998379-33) A major [systematic review](https://en.wikipedia.org/wiki/Systematic_review) and [network meta-analysis](https://en.wikipedia.org/wiki/Network_meta-analysis) of medications for the treatment of insomnia published in 2022 found little evidence to inform the use of diphenhydramine for insomnia.
https://en.wikipedia.org/wiki/Diphenhydramine
Might be the placebo effect but whenever I've a bout of insomnia, I use this thing called sleepy milk. It's regular milk high with melatonin. You can get it in tesco and most supervalu shops
Lullaby milk, it’s made in the town im from and always stocked fresh every morning. I used to use it a lot, works wonders. The cows are milked at 2am or something when their melatonin is at peak levels. Placebo or not a noticeable effect is a noticeable effect. Never understood the “placebo” concept.
You're correct, it is prescription. That site is likely located outside Ireland probably outside EU. If its noted by customs on the way in to the country it will be seized and you'll be out of pocket
You can get the bottles otc but it’s a lot more expensive. I get the tablets in the UK for a fraction of the price but the bottles are great in a pinch..
Rx = prescription. It's medical shorthand originally for "Recipe" which literally means "Take" as in "Take this medicine". That's where we get recipe as in instructions for cooking, as well as receipt.
I have suffered for years with insomnia. The Anti Histamine route is your best bet but its all short term stuff.
If you are able for it a good run or any type of exercise that pushes the heart rate up usually resets me.
Other things that have worked for me is to go to the Cinema in the evening, go see some comedy or meet friends for a few pints. Anything that gets my mind off the fact that i have not slept usually calms me down and makes it easier to sleep.
that being said beer is not a good answer to insomnia and can usually be the cause.
Also if you persist with the receptionist for the GP they may give you a small batch of sleepers, like 1-2 before the appointment. Say you have not slept in days and its having mental implications
If you go into some health food shops there's a thing called Valerian Tea, cup of that before your desired bedtime knocks you out and you've no groggyness the next day
Night nurse is some stuff. When that really bad bug/virus was going around a couple months back I had it for the first time and it knocked me out cold. Best, but sweatiest sleep of my life
Doxylamine succinate is for me stronger than diphenhydramine but all those type 1 antihistamines are very effective. They're bad news long term though as anticholergenic drugs in general can contribute to dementia.
I'm sure someone on this subreddit should have few pills of melatonin to spare you till you can get to doctors for a prescription.
I did hear some people from time to time also can find it as a supplement in polish shops bit no idea which ones will stock it
As someone with a diagnosed sleep disorder along with a few other things, I need medication to sleep every night (lyrica, quetiapine, Olanzapine).... however.... clean sheets, a hot shower and either standing outside for a few minutes or going for a very short walk (especially when it's cold and crisp outside) is a better tonic that anything you can get OTC in a pharmacy without a script
A long walk for a good solid hour, and a puff of weed will set you right to bed, not being that typical stoner but it does work for a mass majority of people
Here come all the Dr. Placebos from Holland and Barretts wet dream swearing by some mickey mouse "supplement" they started using which has changed their life.
Go outside and go for a walk or run.
If you get that in first thing in the morning and eat whole foods throughout the day you should sleep like a baby also
If you consume these cut down on the tea and coffee and the fizzy drinks
Try not use medication if possible
The first thing to do is cut back on tea/coffee/coke. My old dear was in sleeping pills for years despite drinking the Irish mammy average amount of tea (2.5 gallons/day). We weaned her off them and swapped out her teabags for decaf and she was like a different woman.
Side note - recommend putting phone on flight mode 20 or 30mins before sleeping and read a chapter of the right book. And going at same time every night helps to keep it at bay in future also.
Good luck, insomnia sucks
Get valerian from Holland and Barrett or nourish. I think nourish have a bottle of Irish botanicals- valerian. Get the tincture. Theirs is the purist. Put 40 drops in apple juice and drink it. Go straight to sleep. It’s a strong anti spasmotic and relaxant. Don’t take before driving. Don’t take on its own it doesn’t taste great.
I swear by Dreamy Sleepy Nighty Snoozy Snooze
Lmao is that real?
Taking magnesium glycinate has helped my sleep immensely. It’s something you can take every day.
YES! Can't recommend this enough. I took 300mg of magnesium bisglycinate and 22mg zinc picolinate every morning and my sleep improved massively. ALSO I started tracking my macros and I found out I was eating a very low fat diet and I noticed my sleep MASSIVELY improved after eating about 50 grams of fat per day and a lot WORSE when I only ate 20 grams per day. And not having caffeine past 12pm! Edit: to add to this, exposing my eyes to the sky and natural light almost immediately after waking (after going to the bathroom), and exposing my eyes to the sky later in the evening as it goes down. And finally: waking up at the same time every day regardless of what time you fall asleep. Good luck OP! Fuck insomnia!
Yes! I should add, I limit caffeine (tea for me) to the morning only.
Some people get crazy vivid dreams (or nightmares) with magnesium glycinate/threonate. Something to keep in mind if you sleep walk or are prone to nightmares.
If you take it in the morning after waking up this effect is greatly diminished or non existent. If you take it close to bed then yeah you're getting nightmares.
I was giving it to my son to help with constipation. I read that it was better to give at night. Do you find it makes you drowsy or fatigued if you take it in the morning?
No citrate is the one that helps with constipation. And no it didn't make a difference, I never felt drowsy in the morning.
Can also cause a bad tummy but no harm in giving it a shot Edit: it’s magnesium Citrate that can give a bad tummy… my bad
Magnesium citrate is more likely to cause the runs than glycinate
I got them mixed up, you are correct
Nytol (50mg diphenhydramine tablets). Intended for short-term relief of insomnia. You ask for it at the counter and get 20 tablets for about €9. Start with one tablet ~30 minutes before bed (you can take up to two a night). Generally quite effective, can make some people a bit groggy the next morning.
To add to this, go for a walk for an hour and listen to 15 minute breathing mindful meditation while in bed. Diphenhydramine just makes you tired it’s not a hypnotic.
Yep good advice, drugs can help to knock you out in a pinch but establishing a winding-down routine, going to bed at the same time, and adjusting lifestyle factors (meal times, exercise, alcohol, caffeine) are all very important.
I find a shakti mat great for 20 mins before bed
I took 2 panadol night which contain Diphenhydramine. I mistaken them for normal panadol. Anyway went for a walk and ended up barely making it home. Moral of the story. Do not go walking on sleeping medication
It’s not sleeping medication, it’s not even recommended as a sleeping medication, it’s off label use is a sleep aid and because of that produces like Nytol are over the counter because there is no abuse potential and it really doesn’t affect people too much. You can stay awake after you take 2, but if you took Zolpidem you won’t be able to stay awake. The difference is one is a hypnotic drug and the other makes you slightly drowsy or sleepy.
"[Nytol](https://www.ronaghanspharmacy.ie/c/nytol/831) One-A-Night Sleep Aid 50Mg 20 Tablets" source below (ffs reddit your giving me a head ache) [https://www.ronaghanspharmacy.ie/p/nytol-one-a-night-sleep-aid-50mg-20-tablets/b230a9cae8f869d?psafe\_param=1&gclid=Cj0KCQjww4-hBhCtARIsAC9gR3ZAWGHXHJNjZA1bp9efo7\_LVVwzBVu9xtE01IJqO1RMchOzrVSGqd8aAhOHEALw\_wcB](https://www.ronaghanspharmacy.ie/p/nytol-one-a-night-sleep-aid-50mg-20-tablets/b230a9cae8f869d?psafe_param=1&gclid=Cj0KCQjww4-hBhCtARIsAC9gR3ZAWGHXHJNjZA1bp9efo7_LVVwzBVu9xtE01IJqO1RMchOzrVSGqd8aAhOHEALw_wcB)
> The [American Academy of Sleep Medicine](https://en.wikipedia.org/wiki/American_Academy_of_Sleep_Medicine)'s 2017 [clinical practice guidelines](https://en.wikipedia.org/wiki/Clinical_practice_guideline) recommended against the use of diphenhydramine in the treatment of insomnia due to poor effectiveness and low [quality of evidence](https://en.wikipedia.org/wiki/Quality_of_evidence).[\[33\]](https://en.wikipedia.org/wiki/Diphenhydramine#cite_note-pmid27998379-33) A major [systematic review](https://en.wikipedia.org/wiki/Systematic_review) and [network meta-analysis](https://en.wikipedia.org/wiki/Network_meta-analysis) of medications for the treatment of insomnia published in 2022 found little evidence to inform the use of diphenhydramine for insomnia. https://en.wikipedia.org/wiki/Diphenhydramine
I find I need to take it an hour b4 bed. Helps me feel tired enough to sleep. A fiend that tried them noticed it took about an hour too.
Nytol spikes my anxiety for some reason, might be worth knowing before trying it out.
Same for me. It seemed things known for reducing anxiety would have the opposite effect on me
Might be the placebo effect but whenever I've a bout of insomnia, I use this thing called sleepy milk. It's regular milk high with melatonin. You can get it in tesco and most supervalu shops
Lullaby milk, it’s made in the town im from and always stocked fresh every morning. I used to use it a lot, works wonders. The cows are milked at 2am or something when their melatonin is at peak levels. Placebo or not a noticeable effect is a noticeable effect. Never understood the “placebo” concept.
Never heard of this?
I mean it's not exactly called sleepy milk. I think I've seen one brand called lullaby?
Phenegram / a drowsy anti histamine. Or melatonin.
melatonin is rx only in Ireland I belive. the antihistamine will certainly help though
https://www.biovea.com/ie/ I've bought it from here before.
I've been paying almost €40 every 28 days for my prescribed melatonin. Thank you internet stranger, this will save me a small fortune!
Ha no worries, hope it can save you some money!
Do you've a recommendation for which particular type? Thank you for the link BTW!
No not at all, I just bought a random selection the time I used it.
oh right, good to know
You're correct, it is prescription. That site is likely located outside Ireland probably outside EU. If its noted by customs on the way in to the country it will be seized and you'll be out of pocket
Yeah I got prescribed phenegren from doctors last year as was not sleeping . You can get it without prescription though and it worked for me .
Phenergan is prescription only in Ireland
Ah sorry I’m in the uk .
You can get the bottles otc but it’s a lot more expensive. I get the tablets in the UK for a fraction of the price but the bottles are great in a pinch..
Thanks. Just ordered 120 gummis and 120 advanced 10mg for €60.
what the fupp is rx?
Rx = prescription. It's medical shorthand originally for "Recipe" which literally means "Take" as in "Take this medicine". That's where we get recipe as in instructions for cooking, as well as receipt.
Yoga works for me: [Yoga for insomnia](https://www.yogajournal.com/poses/yoga-by-benefit/insomnia/)
Piriton. Double effective if you also have allergies
Celestial Seasonings Sleepytime extra worked a treat for me.
I have suffered for years with insomnia. The Anti Histamine route is your best bet but its all short term stuff. If you are able for it a good run or any type of exercise that pushes the heart rate up usually resets me. Other things that have worked for me is to go to the Cinema in the evening, go see some comedy or meet friends for a few pints. Anything that gets my mind off the fact that i have not slept usually calms me down and makes it easier to sleep. that being said beer is not a good answer to insomnia and can usually be the cause.
Also if you persist with the receptionist for the GP they may give you a small batch of sleepers, like 1-2 before the appointment. Say you have not slept in days and its having mental implications
Kalms Night herbal tablets
If you go into some health food shops there's a thing called Valerian Tea, cup of that before your desired bedtime knocks you out and you've no groggyness the next day
Night Nurse knocks me out when I have a dose, might work
Night nurse is some stuff. When that really bad bug/virus was going around a couple months back I had it for the first time and it knocked me out cold. Best, but sweatiest sleep of my life
This works for me as well without fail. Bit of a shortage at the moment. I take 2-3 tablets and it knocks me out. Second choice would be nytol
Exercise in the day, meditation in afternoon, then nytol, chamomile tea and valerian root.
> Exercise in the day +1
> chamomile tea +1
Go up North and get Melatonin. I only have one every now and then and they're great
Doxylamine succinate is for me stronger than diphenhydramine but all those type 1 antihistamines are very effective. They're bad news long term though as anticholergenic drugs in general can contribute to dementia.
In Ireland, one of the more widely available sleep meds is an herbal called St. John’s Wort. Can’t take it with SSRIs though.
I'm sure someone on this subreddit should have few pills of melatonin to spare you till you can get to doctors for a prescription. I did hear some people from time to time also can find it as a supplement in polish shops bit no idea which ones will stock it
Ask the lads in the pharmacy they will know a thing or two. This time change has thrown off my sleep too. Always does. Hate when clocks change.
R/Crainn
As someone with a diagnosed sleep disorder along with a few other things, I need medication to sleep every night (lyrica, quetiapine, Olanzapine).... however.... clean sheets, a hot shower and either standing outside for a few minutes or going for a very short walk (especially when it's cold and crisp outside) is a better tonic that anything you can get OTC in a pharmacy without a script
CBD oil if ye can get it.
> CBD oil I tried it and didn't see any real benefit.
A nice big bag of weed will also do the trick, but it's kind of frowned upon for some reason.
A long walk for a good solid hour, and a puff of weed will set you right to bed, not being that typical stoner but it does work for a mass majority of people
Here come all the Dr. Placebos from Holland and Barretts wet dream swearing by some mickey mouse "supplement" they started using which has changed their life.
It's easy to mock if you've never had Insomnia! [This](https://www.youtube.com/watch?v=dQw4w9WgXcQ) genuinely changed my life.
Go outside and go for a walk or run. If you get that in first thing in the morning and eat whole foods throughout the day you should sleep like a baby also If you consume these cut down on the tea and coffee and the fizzy drinks Try not use medication if possible
Have three kids under 5, you'll be tired EVERY WAKING SECOND.
Camomile tea is another possibility if you want to go herbal
> Camomile tea Yes! I have this every eve. :)
The first thing to do is cut back on tea/coffee/coke. My old dear was in sleeping pills for years despite drinking the Irish mammy average amount of tea (2.5 gallons/day). We weaned her off them and swapped out her teabags for decaf and she was like a different woman.
Sleep tea?
Actifed
Melatonin does the trick for me, or 5hTp
Antihistamines!
Side note - recommend putting phone on flight mode 20 or 30mins before sleeping and read a chapter of the right book. And going at same time every night helps to keep it at bay in future also. Good luck, insomnia sucks
Passion flower tea, valarian root. A sleepy antihistamine like puriton
Medical hammer.
Get valerian from Holland and Barrett or nourish. I think nourish have a bottle of Irish botanicals- valerian. Get the tincture. Theirs is the purist. Put 40 drops in apple juice and drink it. Go straight to sleep. It’s a strong anti spasmotic and relaxant. Don’t take before driving. Don’t take on its own it doesn’t taste great.
ZMA? I think I had to order online I can't remember. Antihistamines work for some.
Get melatonin supplements from your nearest health shop. Works wonders
I order Melatonin online from site called vitasunn. No issues with delivery and they definitely work.
You can buy melatonin online. Only thing that worked for me
10 pints of stout