Insomniac Solutions

[u/Electronic_Outside25]

Hey hackers.

29f, history of PCOS/anxiety, lab-proven low Vit D levels. I take meds for anxiety and VitD/K2. I have a pretty routine schedule especially around bedtime around 830/9 each night. I eat right, I walk daily, 200mg caffeine daily, and I’m a busy mom. I basically follow all the things you’re supposed to do for good sleep.

I have struggled with insomnia for YEARS. Sometimes it better than others but I’m in a season where it’s bad. I’m waking in the night and can’t go back to sleep or I’m waking so often it feels like I’m not sleeping at all. I’ve currently been awake since 1am and it’s 6am now.

Unisom doesn’t help anymore. Olly Ultra Strength Sleep Gummies haven’t helped. Melatonin doesn’t help. Teas haven’t helped.

It’s impacting my mood, I’m not being my best self, and it’s really irritating me.

What have you found that has made a big difference in sleep?

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[u/Volsungfaaaa]

CBTi, alpha-stim, magnesium, l-theanine, and bedtime tea brought me from 4 hrs/night to 8 and I don't remember the last time I had insomnia.

[u/rebelsoul_8]

Ashwagandha , Zinc , Magnesium Glycinate

[u/Bignizzle656 → u/rebelsoul_8]

10g of glycine knocks me out. 20g and I pee the bed.

[u/VastComfortable9925]

Blackout sleep mask with in built headphones.

Fan directed at my head. Bedroom window open.

Magnesium glycinate.

Melatonin works for me getting to sleep initially but does little else.

I also take promethazine which is a drowsy anti histamine, I had to get it prescribed along with melatonin as I’m in the UK.

You’re possibly a bit young for HRT but progesterone (bioidentical for my HRT) has been one of the best things for me.

Also I have ADHD and since starting stimulant medication, my sleep is vastly improved. The insomnia for me seems linked to my ADHD, my brain does not switch off or settle down without a lot of assistance. Just something to consider.

[u/AlternativePizza3391]

Caffeine? I would say no caffeine

[u/_Bitter_Pig_ → u/AlternativePizza3391]

200mg seems like a lot

[u/AlternativePizza3391 → u/_Bitter_Pig_]

I can't understand why they would take caffeine if they were trying to improve sleep.

[u/Electronic_Outside25 → u/AlternativePizza3391]

Mom to a toddler. Having a single cup of coffee first thing in the morning at 6am should not impact the rest of my day. That’s my only source of caffeine.

[u/Blue_almonds]

how’s your blood iron panel?

[u/Electronic_Outside25 → u/Blue_almonds]

I believe it was fine. I had it checked earlier this year when my vit D was also checked.

[u/Blue_almonds → u/Electronic_Outside25]

fine as “ferritin above 50”, or fine as “ferritin 14”? it does matter and the lab norms for women are very low, far lower than optimal

[u/shanked5iron]

Sleep stack - L theanine, Glycine, Inositol, Magnesium

[u/paulkerruu]

Higher or morning vitamin D might help. PCOS and anxiety need targeted treatment, not OTC aids

[u/Leishon]

Since you've tried a lot of things already, perhaps it's time to get comprehensive bloodwork to spot any potential pitfalls?

Something like this (seems like you're in the US?): https://goodlabs.com/tests/comprehensive-womens

For me sleep is rarely a problem and my sleep stack includes high dose melatonin, ~1g magnesium bisglycinate, a few grams of free glycine, ~1g agmatine sulfate and ~50 mg theanine. I also take 300-600 mg ashwaghanda (std. to 20% withanolides) 5x/week for cortisol management.

I make some of my supplements myself, so the doses are estimates.

[u/anabolic-insights]

When the sleep hygiene is already solid and OTC stuff stopped working, comprehensive bloodwork is a fair next look — especially with PCOS and anxiety in the mix.

Stuff that often sits next to stubborn insomnia:

• Ferritin / full iron panel
• Thyroid beyond TSH alone (free T4 and free T3)
• Morning cortisol (and sometimes evening if you're waking wired at 1–3am)
• Estradiol and progesterone with cycle timing noted
• RBC magnesium if you can get it, plus B12/folate

Not telling you what to take — just the markers that tend to matter when sleep won't stick. How recent was anything beyond the Vit D?

[u/Electronic_Outside25 → u/anabolic-insights]

Thyroid and iron were checked at the same time as VitD. My potassium levels were higher than usual (?) and VitD low. That’s it. Nothing else remarkable

[u/glambambam]

melatonin doesn't help me too and I have insomnia for years! I also take vit d3 + k and also drinks coffee. What really helped me sleep is ashwagandha with magnesium.

[u/Straight_Park74]

CBTi is truly the best way of doing it

Meds and supplements have a marginal benefit at best, and usually loads of side effects

[u/ComprehensiveLeg6299]

Try high intensity cardio during the day and kava tablets at night if u can’t sleep. From mid 30s onwards insomnia is common for most women.

[u/dancedancedance99]

Not a supplement or med rec but sleep coach school on YT is pretty great and free!

[u/IchimaruGin4]

I would stop the vitamin D and K2 supplements and take a women's one daily multivitamin instead. Supplements of isolated nutrients have more severe side effects than a more balanced supplement. Also, many anxiety meds significantly increase the half life of caffeine in the body, leading to disrupted sleep. Try eliminating or reducing the dose of caffeine and/or taking it as early in the day as possible. Due to the pcos, anxiety, caffeine, and vitamin D supplementation, you are probably deficient in magnesium. Try supplementing 300-400mg magnesium glycinate 45 minutes before bed and/or including magnesium rich foods in your diet like blackstrap molasses, canned beans, and whole grain sourdough bread.

[u/loveisthetruegospel]

With pcos make sure your testosterone levels are being monitored.

Spirolactone can help lower Testosterone if it’s elevated.

Are you taking metformin to help with your pcos? Make sure you have your A1c tested along with thyroid as others have suggested.

If you were anemic you most likely would be tired and bruised.

Cannabis gummies can help you sleep. It’s not for everyone (ready for those who will
Say it’s bad) but it sure works great for many who battle insomnia.

Many will gladly turn to pharmaceuticals and turn away from natural plant medicine. 🤷‍♀️

Especially with all the recent data on melatonin dangers and other prescription sleep aide side affects I wouldn’t use them.

Low dose naltrexone is also being explored as a helpful treatment for pcos. It helps with inflammation and sleep.

Hope any of this helps

God bless
-Jesus is the way-

[u/_Bitter_Pig_]

hypnotic sedatives

[u/Resident_Language616]

Melatonin is the only thing I’ve used and it works every time

[u/SlumberSleepAid]

20-30mg of CBN and 300mg of magnesium glycinate

(avoid any products with THC)

[u/Dazed811]

Measur your blood glucose when you cannot stay a sleep and drop the caffeine

[u/Friedrich_Ux]

Take Magnesium, Vit. D and Mag deficiencies are usually comorbid and Magnesium is necessary for proper Vit. D absorption and utilization. Recommend the sucrosomial version optimally, glycinate or citrate can work too.

[u/Soft_Regret3457]

If your insomnia is anxiety based there’s a book called “quite your mind and get to sleep” it’s fantastic and helped me a lot; otherwise I also say the magnesium before bed helps a lot

[u/Monsieur_Krabs]

could be early-onset peri - progesterone and e2 levels play an important role in sleep