Which Is Better? Good Sleep Hygiene? Or Rest?

[Mari]

Lots of good sleep hygiene isn't about time in bed. Healthy lifestyle (collective groan!) makes...

Yeah, I will totally cop to doing almost none of these. Especially the screen time/tv time thing before bed. I'm afraid to go to sleep. I keep myself "plugged in" to other human beings via tv or the internet right up until my meds take over. It's like me saying, "Don't leave me! Don't leave me! Protect me while I sleep!" to the cast of 30 Rock.

 

[EmmaOwl]

Lots of good sleep hygiene isn't about time in bed. Healthy lifestyle (collective groan!) makes...

Ragdoll circus: I agree with everything you say here, and following this regimen works well for many healthy people, and for some who suffer from sleep disruptions.

I thought the OP was asking about only one specific aspect of sleep hygiene - going to bed and getting up at the same time every morning. That is helpful for many people, probably most - but not everyone! Add in a trauma or two and you're going to see a lot of differences in each person's sleep.

For example: I used to think it was normal to have nightmares every night, waking me up every couple of hours. No sleep hygiene in the world is going to fix that - so PTSD is something I need to address to get good sleep. I know that many people recommend prazosin - I tried that, and then a similar med called propranolol which works better for me. It helps but it's not a cure.

 

[Muted]

I know I get more rest when I'm on a routine, going to bed and getting up at the same time every day. It's hard to stay on that routine though when I have a lot going on.

 

[Deleted member 541]

What I suggest... Get up everyday at the same time and go to bed at the same time. Routine, routine, routine.... very important....

 

[EmmaOwl]

Yeah, I will totally cop to doing almost none of these. Especially the screen time/tv time thing before be...

Oh, Mari! I did misunderstand. I'm sorry. I really did think you were talking specifically about sleep- and- wake times.
:sorry:

So thank you, @Ragdoll Circus, for outlining everything , as these specifics are extremely useful and should always be first-line treatment for sleep issues of all kinds.
@Mari or anyone else starting up, I recommend a book called Dead Link Removed.

:oops:
I still feel stupid for misunderstanding the post. One of the most significant things that has changed my sleep in a positive way is: no screens.
I received an ebook reader with no backlight, specially designed - if I'm desperate with insomnia, I try to stick to that. It can still keep me up but much less noticeably - and it's the best distraction I have found, for something to do when my mind won't shut up and I am just plain suffering.

 

[Mari]

Hey, Allie D.! I'm a little lost myself! :-) I don't think you misunderstood. (Unless I've misunderstood the misunderstanding, m'self!) My initial question was whether I'm making my life harder by not getting up at the same time every day. But upon further sharing, it's clear I have challenges getting to sleep at the same time every night, too.

To answer an earlier question: Before the PTSD, man, I used to sleep like a rockstar. Sleeping was my favorite thing to do in the world! I could get up, have two cups of coffee, and go right back to sleep. I used to love to wander around in my subconscious while I dozed to see what it would come up with because the stuff my mind would create was so funny.

Sigh. Not anymore.

 

[JEKBreatheandBelieve]

Lots of good sleep hygiene isn't about time in bed. Healthy lifestyle (collective groan!) makes a big difference.

I love the collective groan part of that! Made me laugh. It's true though.

I have a whole nighttime routine that doesn't just include when I got to bed and when I get up. I have some skills worked in and some time with my husband (playing a game, watching TV, talking...), and some time by myself to journal (though I like to do that earlier in the day when I can) and do a calming activity like coloring. Then I have a whole getting ready for bed routine. I am trying to establish the same thing for in the morning, but I am not quite there yet.

 

[Sideways]

@Allie D. - I hear you with the frontline treatment and what helps people who are already pretty mentally stable not really cutting it if you have PTSD on board, especially with sleep issues! If I had a football oval full of people with PTSD, I reckon I'd still be struggling to find even one of those sufferers who had good sleep.

Good sleep hygiene? Not a cure for PTSD problems, not even close. But definitely a good start. I've struggled with sleep problems all my adult life though, and I take any help I can get!

 

[gealach]

I tried the sleep hygiene techniques for quite a while, and my sleep got way worse (consistently only sleeping 1-2 hours/night). Eventually my T had me go back to my 'old' routine because I just wasn't sleeping, and I was back to my normal 4-5 hours. So for me, rest is better than sleep hygiene, but I think I'm in the minority on that.

I also used to use sleep as one of my favorite coping mechanisms because it was the closest I could get to death without the commitment.

:roflmao::hilarious::roflmao::hilarious::roflmao::hilarious: so.true.

 

[theshadowoftheliving]

I struggle with sleep.

I struggle with sleeping well, but also with the fact that my schedule is demanding and weird - I have multiple nights a week where I do not get home till close to midnight and have to be up again at 7am. So, I stay up late (by necessity) during the week and then crash on the weekend. I know that this is bad, but until these work contracts end nothing will change, and my schedule makes sleep hygiene really tough.

I opt for a mix of doing the best I can with good habits (no wine if I have to get up early the next morning, only have caffeine in the evening if I feel like I'm a hazard to drive because I'm so tired, etc) and allowing myself to catch up when I am able if I am super exhausted.

Maybe you could start with a middle ground like this and work towards an ideal?

 

[Mari]

I must admit, that is the answer that appeals the most to me.

I'm trying to get my entire schedule switched to days. I think a consistent schedule will help. I'm glad to hear that there are options and what works best is an individual thing. Also glad to know that I'm not necessarily slowing my healing by not keeping to a strict sleep schedule.

 

[EmmaOwl]

I tried the sleep hygiene techniques for quite a while, and my sleep got way worse (consistently only sleeping 1-2 hours/night). Eventually my T had me go back to my 'old' routine because I just wasn't sleeping, and I was back to my normal 4-5 hours. So for me, rest is better than sleep hygiene, but I think I'm in the minority on that.

Well, I'm in the minority right next to you, @brokenEMT There was one particular guideline that just messed me up - I did not sleep for 3 nights in a row and was semi-hallucinating. And I didn't really want to go back to the sleep clinic after that!