Any Ideas?

[Deleted member 1860]

I wonder if this could be a symptom of SAD (seasonal affective disorder) if you aren't depressed, sometimes it doesn't develop into depression. Having a "daylight" lamp shining on you for a while, about 30 minutes an hour or two before you want to go to bed. Once you turn it off try and keep the light dim for that hour or two before bedtime.

I don't recommend this. My sleep doctor told me that a daylight lamp is only to be used for about 20 minutes early in the morning when you wake up. Using it at night signals your body to wake up rather than go to sleep. This is why she tells me to wear sunglasses after 6pm so my eyes don't receive light which tells my mind to stay awake.

If sleep hygiene strategies don't work on your own, I suggest seeing a sleep doctor who can put you back on the path to better sleep.

 

[Abstract]

Some of what I say here may not be helpful as I react a little atypically so just disregard that unless you try everything else first.

You say this started after PTSD did. I just want to say that that is entirely "normal". It is usually nothing to do with anything other than increased stress hormones, stress and hypervigilance. That and nightmares. When these are up then sleep is difficult.

Heavens knows what my past looked like regarding PTSD or sleep as I don't remember but when the PTSD bucket broke more recently a few years back my sleep was pretty badly affected.

I slept an average of one hour a night for about a year and not much more for the one after. There were days when I didn't sleep at all and others when I would get 2. Getting to sleep at 6 am was normal and still often is for me.

That was despite me doing exercise and trying every type of sleep hygiene possible.

The first step is to attempt to lower your stimulation levels in the way others have mentioned. Meditation, darkness closer to bedtime (I agree with Solera) etc.

I think what is extremely important (or was for me) is to not lie in bed for more than 20 minutes trying to sleep and not unless you are able to not obsess about sleeping or feel negatively about it. This links with what D123 said about associating something negative with sleeptime and where you sleep. That is the time to get up for me and do something calming or soothing or do distraction if there is particularly nasty stuff around. What often works the best is writing out exactly what is going through my mind or writing bad poetry.

For me personally what helped the most was throwing aside others ideas of sleep hygiene and looking within to see what I needed. I started sleeping when I could in day which is something I would never have allowed myself in the past. I found I could sleep at work for an hour or so sometimes if I tried. I think I was so overtired and therefore my stress so high it increasingly stopped me sleeping.

I worked on not beating myself for not sleeping or taking those naps in the day. I stopped worrying about whether I would sleep or not and rather did something I enjoyed or helped me when I could't sleep. I accepted that silence and dark where very unhelpful for me and that I slept much better with the television and lights on. I stopped forcing myself to sleep in a bed and often slept on the sofa.

After having two years or so where 2 hrs sleep was the norm or a gift I am grateful that I can now sleep about 4 hrs in general and sometimes sleep many hours.

 

[EverOnly358]

Abstract, I'm so sorry! But I do understand. Been in a similar situation myself.

StrongerNow, I'm sorry if I went into a long list of things, and none of that really helped. I know, I know. {{Hugs}} I threw it out there because I often forget about the things that have worked in the past, and I need reminding. But really, the sleep problems, that's the PTSD. Sometimes it helps to have a list of things to try, and just trying some things takes your mind off the real reasons you can't get to sleep. Sometimes. And that's where I was coming from with that.

But truly, you have so many stresses in your life, you're suffering from PTSD... so, well, given that... your sleep schedule is kinda, well... normal, give the circumstances. Maybe "to be expected" is the better way to phrase that, okay?

I've kinda given up trying to have a normal sleep schedule. I just go with the flow. Whatever is happening, fine. I put zero pressure on myself to sleep (mostly) and only lay down when I'm seriously sleepy. Yes, this leads to a terribly mixed up sleep schedule. But I just... I couldn't spend all my energy fighting to be like a normal person anymore. So, I just accepted... this is what it is. And I adapted. I do all kinds of things so that everything keeps moving along even if my sleep schedule is off. I make meals in advance and freeze them. I have 16,000 color coded to do lists and charts that my family refers to, so, if I'm not around to nag (because I'm sleeping), they get that nagging for free, online, in Google Docs I've setup to keep us organized. ;)

Sometimes, it's all that fighting against everything that's going wrong that's the worst part. Just accept... you suffered from a trauma, and your sleep is going to be messed up, and do the best you can. I'm like you... if there's something important, I can always, always get up and moving. But when there's free time... well, then, I am TRYING (not good at this at all, but...) to just say, fine, that's me time and if what I want to do is sleep, then sleep it is. So... maybe what I'm saying is something along the lines of... maybe try to stop fighting against the way PTSD and stress has changed your life, and accept it for what it is... your body is disregulated, it's stressed, and your general needs are different.

Anyways... the main point I wanted to get across, is that, I think we ALL struggle with sleep. A LOT. You are not alone. And maybe, as fellow sufferers, we all went to the... "56 Tips to Improve Your Sleep!" mode, instead of just being understanding. But we're all very understanding, as well, I think. We all struggle with this. Most important thing, don't be too upset about it, if you can, which is hard. But let yourself be understanding to yourself, y'know? You're having trouble sleeping, but that's totally understandable... so many stresses in your life (so sorry!) and you need to just take care of yourself in whichever way makes you feel better. Don't lie in bed beating yourself up (figuratively) because you can't sleep.

Anywho... I hope any of this helps. Sleep problems just.... SUCK! ;)

Hang in there,
Everything changes,
D

 

[EvenStrongerNow]

Last night, up until 6:30 am. I tried... :/

Just woke up at 1 pm but it feels like I was half awake since 9 am...

I cant just continue accepting it. I need to get a job.

I am feeling the past couple of days like it is starting to feel abnormal. It does not feel like it is supposed to be a part of me and it doesnt seem like it is something I can accept any longer.

 

[EvenStrongerNow]

I was supposed to meet my husband for lunch today and I was excited about it last night. This doesn't seem like me. It feels like I am missing out.

My husband and I no longer talk on the phone until the afternoon while he is at work. He has gotten used to not sending a text or calling mid morning because I am not awake. It feels horrible. ...

 

[EvenStrongerNow]

It cant be an insomnia because when I do fall asleep, I sleep soundly and sleep from 7-12 hours....

It feels like an awful cycle that I cant get out of.

 

[franciemarnie]

StrongerNow - Like you mentioned, you have sooooo much going on right now, it makes sense your limbic brain has you on red alert. Danger danger danger it says.

Sleep deprivation is a total drag. It does affect a person's sense of well being. it has mine at times and others not so much. But it will change as time goes by. You will work again for sure.

I try to do something really riveting if I can't sleep at night, that totally distracts me so I can help nudge my mind out of that obsessive awareness of financial fears or not sleeping or whatever neural pathway I'm digging deeper and deeper.

I hope you can nap today and get quality sleep soon!

 

[Abstract]

D123, I think your list was wonderful and it is a good reminder and can help people a lot.

I have a few different patterns. At the mildest I can't fall asleep but once I do I can sometimes get 8 hrs these days. The second mildest I can't fall asleep and have when I do I sleep a few hours and then wake up. At the worst I literally can't sleep very much at all. The amount of disruption to my sleep varies to but one staple for me is getting to sleep. I can feel my mind and body are too active and anxiety is an issue. Sometimes me avoiding sleep is me avoiding what will come up in it. I almost always wake up wet with perspiration and with heart racing.

I also sometimes go into hypersomnia phases which I hate more than anything else. I can sleep for 20 odd hours and repeatedly.

Thats just for me Strongernow. There are medical and other issues that cause sleep problems so speaking to your dr can be useful. There are also meds that can help for some. Sleep clinics as have been mentioned earlier are supposed to be knowledgeable and helpful for some too.

 

[EverOnly358]

Thanks Abstract. ;)

StrongerNow, I'm so sorry! So sorry you're having such a tough time. I know it doesn't feel right. I wish I had the magic cure for you. All I can really add to everything I've said and what everyone else has said, is hold on, and hang in there, everything changes. (Which I know is not nearly enough.) {{{Hugs}}}

 

[EvenStrongerNow]

Thanks so much for the support. Okay, I went somewhere else for two days and I slept like a baby. I started falling asleep a couple hours earlier than the usual 6am and woke up at 10am the 1st morning and then 11am the next. I was tired but it was great!

I came back home, it is 6:34 am. I can not sleep a lick!

I am starting to wonder if my husbands snoring is affecting me more than I thought. He has a deviated septum and I am pretty sure possibly sleep apnea because he struggles for air sometimes.

Also, we have been using a futon bed mattress for a couple of years. The place I went to for two days did not include my husband lol and the bed was very comfortable.

Also also, the place I went to, I ate dinner around 6pm. When I came home, we always eat around 9 or 10pm.

Is any of this significant?
Hmmm

 

[StarChild]

Hi StrongerNow, what about a good sleep mask (supports the production of melatonin) and earplugs?

 

[Venusian]

Eating that late at night is never a good idea. Your body is digesting food and it stays awake and you are processing all that energy. Try eating earlier when you are at home and if you have to eat something make it a really light snack, not a meal.