Brief Answer:
Improvement in sleep hygiene will improve sleep

Detailed Answer:
Hello thanks for asking from HCM for your health related queries

You have problem of difficulty in sleeping since years and have tried L-Tryptophan 220 mg and Thiamine 150 mg.

A lot of individuals have difficulty in sleeping and with advancing age the problem increases in severity. Some times long term insomnia result in development of anxiety. Chronic insomnia results in individual to think more and more about sleep while on bed and this further aggravate the problem of sleep. So you just have to break that cycle and have to improve your sleep hygiene.

Improvement of sleep hygiene result in improved sleep-

- Fix your time to go to bed and and if you don't get sleep with in 15-20 minutes get up from bed and try to divert your mind away from sleep. Alternately you can try NOT TO SLEEP. This method also results in improvement in sleep in a lot of individuals.

- Avoid tea, coffee, carbonated drinks, alcohol in evening as they aggravate the insomnia.

- Have light meals in evening.

- Light exercise or brisk walk for even 10-15 minutes can help you in good sleep.

- Warm water bath in evening also results in improvement in sleep.

- Don't use your bed to read or watch TV and use for sleep only. Try to not to think about not getting sleep again and again. Keep yourself relaxed and you will see improvement.

As you are 70 years old so conventional sleep medicines like Benzodiazepines or Z-Drugs should be used with caution only or better should be avoided because of side effects. Other drugs like Trazodon, Doxepin etc can help you in getting good sleep and you will not have any serious side effects. You can consult your doctor for prescription of these medicines.

Try to not to take excess stress for sleep. With improvement in sleep hygiene measures and proper medicines you will feel better.

Thanks, wish you a good health. Please don't hesitate to ask again for more doubts.

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