DMerish, you said, "Regular sleep-wake schedule helps also." Any particular advice? I find the more I try force myself into a set schedule, the worse my sleep patterns get. Any alarm clock frightens me and sets the day off on a bad note. Right now, I go to sleep when I'm really tired, but that tends to move my sleep schedule all over the place, because I have so much trouble falling asleep. Anyways, I would love any advice for making a sleep-wake schedule work from people who understand how hard it is to get to sleep.
Wikipedia gives a good overview of circadian rhythm and provides an illustration. of "normal". That illustration provides a picture of the ebb and flow of my energy and sleep levels. When my PTSD is in "remission" (which, unfortunately is not now, errgh), my sleep/energy levels pretty much match the illustration.
I'm working towards "normal" for myself, i.e. going to bed about 10:00p and waking at 6:00a. I've had put effort into normalizing my sleep several times in my life in the last twenty years. I have to sort of inch my way towards it and don't think it's something that should be forced. Sleep is so very precious, especially to those with PTSD - Get it when you can.
I can only tell you what's worked for me to get to a better sleep schedule and how it goes -
First of all, I have to sleep in a pitch black room, and I won't take prescription sleep aids. They scare me. Although I've taken anti-depressants a few times in my life (and I understand everyone is different, in what works for them) I'm someone who prefers using natural remedies as much as possible. That's just me.
So, I've had nightmares and very disturbed sleep for the last several months, and have not tried to force a normal pattern at all. In the last couple of weeks, however, as my PTSD symptoms overall have begun to recede, I've been able to alleviate having nightmares (except one last week) but I'm not quite back on "schedule". Getting to bed at 10:00pm, getting a full night's restful sleep, and waking at 6:00am is an aim: it's not set in stone.
The Louise Hay recording of P.M. Meditation, for me is a God send. She has a very soothing voice (IMO). It begins with a whole body relaxation, then moves through healing the inner child, forgiveness and acceptance, and ends with loving affirmations. So, I've been currently using that recording when I go to bed
when I'm really tired. In the last several days I've begun inching towards my aim. It will take a couple of months before things are normalize.
My next step: beginning tonight, I'll go to bed somewhat before I begin feeling really tired and I'll use the recording. I'll do this for maybe a week or so more as I continue to inch my way towards the 10:00pm mark. Once that seems to be working, I'll start taking Melatonin around 7:00pm . . .
I'll continue to take Melatonin for about four to six weeks and wean myself off use of the recording. Then, as I begin to wean myself off the Melatonin, I'll begin using a natural light simulator plugged into a timer. The lamp goes on silently, and the light gradually increases over several minutes replicating morning light coming into my room. I do not use an alarm clock. I have an alarm set on my phone to wake me up with soothing music. It's used as a back-up. Before using my phone, I used a gentle alarm clock that rang Tibetan bell sounds. I can't stand waking up to blaring electronic or loud noises; those make my adrenaline surge, and that's not good.
I have used over the counter antihistamines, Tylenol DM, Valerian herb, and Melatonin at different times. All but the Valerian herb have helped me, but the Melatonin (and the recordings) have worked best for me overall. The natural light simulator cost a bit, but was well worth it. Once I began using it also, the transition to getting back to regular sleep patterns went more quickly. For me, it was money well spent.
I'm not a healthcare professional, so I can't say what will work for others. What I've described is just works for me, and I hope my sleep is normalized once more before October comes around.
Drew
