Have been taking Citalopram since last fri started on 20mg but felt soo crap and literally did not sleep for 2 nights doc said to half it for 8 days then back up to 20. But just cannot sleep, i fall asleep ok but then wake up an hour later and no matter what feel like sleep will never come. Got tamazapam from docs which helps a bit but feel so spaced out and don't feel v rested. Also v v wary about relying on the tamazapam. Is this a side effect of the Citalopram as am usually fine at sleeping. Is yes when will it pass? Really need some advice and reassurance as can't bare the thought of another long long anxious night thinking i will never sleep and will go mad!
Thanks xx
Hiya I did a bit of research and I thought this might be helpful for you :)
www.Helpguide.org
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Sleep Tips: Tips for a Good Night's Sleep
How to Get the Sleep You Deserve
Do you have trouble falling or staying asleep? If so, you are one of over 100 million Americans who experience some sort of tossing and turning though the night, making insomnia a national health concern.
Luckily, implementing simple lifestyle changes and improving behaviors that contribute to nighttime restlessness can alleviate the symptoms of mild to moderate insomnia. The simple tips outlined in this article can teach you better “sleep hygiene” and help you find the restorative slumber you so desperately need,
In This Article:
Tips for better daytime habits (http://www.helpguide.org/life/sleep_tips.htm#1#1)
Tips for a better sleep environment (http://www.helpguide.org/life/sleep_tips.htm#2#2)
Tips for a better pre-sleep ritual (http://www.helpguide.org/life/sleep_tips.htm#3#3)
Tips for getting back to sleep (http://www.helpguide.org/life/sleep_tips.htm#4#4)
Tips for keeping a sleep diary (http://www.helpguide.org/life/sleep_tips.htm#5#5)
Related links for sleep tips (http://www.helpguide.org/life/sleep_tips.htm#related#related)[/URL][U]Email (javascript:void(0);) Print (javascript:window.print();)
Tips for better daytime habits
Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day - you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.
Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.
Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Check your iron level. Iron deficient women tend to have more problems sleeping, so if your blood is iron poor, a supplement might help your health and your ability to sleep. Tips for a better sleep environment
Make sure your bed is large enough, and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.
Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy.
Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Place your clock so you can't see the time when you are in bed. Tips for a better pre-sleep ritual
Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.
Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner at least two hours before bedtime.
Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eating a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth of the food may temporarily increase your body temperature and the subsequent drop may hasten sleep.
Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.
Go to sleep when you are sleepy. When you feel tired, go to bed.
Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia. There is little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. Always talk to your doctor or healthcare practitioner about your concerns! For more information on drug-related sleep aids, see Helpguide’s Sleeping Pills & Medications (http://www.helpguide.org/life/sleep_aids_medication_insomnia_treatment.htm).
Tips for getting back to sleep
Try visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
Don't do anything stimulating. Don't read anything job-related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
Get up and eat some turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn't act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time. Tips for keeping a sleep diary
Learn about your sleep patterns and habits by keeping a daily sleep diary. See Helpguide's sample sleep diary (http://www.helpguide.org/life/pdfs/sleep_diary.pdf) or make up your own, and include:
Time you went to bed and woke up;
Total sleep hours;
Quality of sleep;
Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);
Amount of caffeine or alcohol you consumed and times of consumption;
Types of food and drink and times of consumption;
Feelings - happiness, sadness, stress, anxiety; Drugs or medications taken, amounts taken and times of consumption.
Hi Matt
thank you so much that is really v kind of you. I will have a read and try and take on the advice!
Not sleeping is the worst!
x
HI, I too take citalopram and the being unable to sleep is a common side effect which should pass quite soon. I read a book when I couldnt sleep which helped. Hope it passes soon for you.
julie x
Hi Matt
thank you so much that is really v kind of you. I will have a read and try and take on the advice!
Not sleeping is the worst!
x
Im not exactly getting a good 40 winks myself at the mo so iv printed myself off a copy!
matt :)
Thanks guys is reassuring to know is a side effect and not the start of a long cycle of insomnia...there's the good old catastrophic thinking always at hand to make things worse!!
Hi Madam and all with sleeping probs,
Have any you guys tried lavender essential oil, either in your bath or a few drops on your pillow or jammies (or even all) worth a try for its relaxing properties and obviously the more natural approach :D
Brightest Angel Blessings to you all
Mystics :flowers:
Thank you..have tried a plug in aromatherapy thing from boots with a lavender oil, but still no sleep!!!
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