Hi I am a problem sleeper. I have been taking melatonin every night for the last couple of years. I am also taking deralin (propranolol) for anxiety and when I feel panic. I have recently started to take 4 mg melatonin and 40 mg of deralin before bed. Which has improved my sleep and lessened by sleep anxiety. However I am worried that taking the deralin could make my sleep worse as there are side effects of melatonin. I am also worried if I stop the deralin and just take the melatonin that I will lie awake in bed all night. What would you suggest I do? I have been taking the deralin on and off but for the past week have taken every night with melatonin and sleep has been good. What would you recommend I do? I know it is not addictive but I am worried by all of this.

Mr. Saul PereiraPsychologist51yrs exp

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Once your brain gets used to sleep and these medications to induce it, you have to slowly tease the brain to take over the production of sleep chemicals naturally and reduce the medication that is externally supplied. It is not enough however to totally rely on the medicines. You need to get some counseling for your anxiety and whatever else is troubling you. Instead of worrying too much about causes, why don?t you implement some of my suggestions below, because they work effectively. The lack of sleep, i.e. Sleep for less than 6 hours per night, is directly linked to about 86 diseases! so let us first focus on that. In your case particularly, do not sleep during the day; don?t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch tv in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! if you are one of them, please do so). Place the head side of your bed in a north-south position. The room must be as dark as possible and there should be no electronic items that give off even a light led glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. There should not be any live plants in your bedroom. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. If you know emotional freedom technique or eft (check this out either on youtube or google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. You can also try the 4-7-8 breathing pattern, which is to breathe in for four counts, hold your breath for 7 counts and exhale with a whoosh sound for 8 counts. This is to be four times at a time first thing in the morning and last thing at night, and any number of times during the day. While doing this exercise place the tip of your tongue on the roof of your mouth. The effects will be seen after a few days. You may also reduce your speed of breathing i.e. Breathe in for 5 counts/seconds and exhale for 5 counts. Pray last thing at night before you sleep.  

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