Sleep advice?
natalyax777
Posts: 5 Member
I served in the military, and in Iraq, and ever since coming home I struggle with insomnia and the occasional nightmare. You don’t need to relate on the ptsd issue but if you’ve ever struggled with any type of insomnia, do any of you have any advice on how to get a decent amount of sleep? I’ve been trying melatonin but 5mg doesn’t even work for me which is what google says is the highest recommended dose. And then I tried like Tylenol PM stuff or NyQuil PM, and that works to knock me out but makes me super sleepy throughout the following day. I’ve also tried sleepy time tea and staring at my ceiling or the back of my eyelids for like a hour, but can’t seem to quit tossing, sometimes leading to migraines. Please tell me there’s something out there I’m missing. Literally anything I am willing to try at this point.
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natalyax777 wrote: »I served in the military, and in Iraq, and ever since coming home I struggle with insomnia and the occasional nightmare. You don’t need to relate on the ptsd issue but if you’ve ever struggled with any type of insomnia, do any of you have any advice on how to get a decent amount of sleep? I’ve been trying melatonin but 5mg doesn’t even work for me which is what google says is the highest recommended dose. And then I tried like Tylenol PM stuff or NyQuil PM, and that works to knock me out but makes me super sleepy throughout the following day. I’ve also tried sleepy time tea and staring at my ceiling or the back of my eyelids for like a hour, but can’t seem to quit tossing, sometimes leading to migraines. Please tell me there’s something out there I’m missing. Literally anything I am willing to try at this point.
Hi @natalyax777 - i could write a book about my nightmares and lack of sleep! Insomnia and for me horrible night terrors. It’s gotten better for me though. The only thing that’s worked is meditation and clearing my mind. (Might sound silly I know)
I also started taking an omega 3 supplement after reading a bunch of clinical studies including their use for sleep disorders - I haven’t had a night terror in months.. not sure if it’s due to my new plan or not but.... I’ll keep it up til it stops working!
Good luck and hope you get some peaceful sleep 😴!4 -
What do you do in the evenings before going to bed? Lately there’s been a lot of discussion (at least in my corner of the word) about a thing called ”sleep hygiene”, which basically includes how you eat in the evening and what you do. Heavy meals requiring lots of digestion might make it harder to fall asleep, and the blue light coming from screens wires your brains to be awake. Heavy exercise right before bed doesn’t make you sleepy either. Here’s some ideas you might try:
- no tv, computer or cellphone for an hour or two before bed
- Turn on the night shift option on all your devices, either for the evening hours or even 24/7 (this reduces the amount of blue light in the screen, it’s called ”night shift” at least on iphones and found under screen and brightness settings)
- Lots of people get help from weighted blankets, apparently - I haven’t tried one, but investing in a new (regular) pillow and blanket improved my sleep a lot
- Do you change and wash your bedsheets regularly? Even literal hygiene of showering before bed and sleeping in clean sheets is a big deal for me.
- What do you do during the day? I always sleep better if I’ve spent time outdoors and being active during the day, and have trouble sleeping if I’ve had a couch potato day.
Hopefully you’ll start sleeping better soon, and get the help you need and deserve as a veteran!8 -
Please do not take excessive amounts of Melatonin ( > 2 mg per night). It is marketed as a safe, OTC natural sleep aid that's no different than what's naturally produced in the body, but many chemicals mimic, or literally are, natural body chemicals and aren't good for you in quantity. Potassium comes to mind.
I am a lifelong insomnia person (it runs in the family) and have tried everything over the years. I went through a Melatonin phase around 2002-2003 and built up a tolerance. Started at 1 mg and ended up at 10 mg, after which I got Undifferentiated Connective Tissue Disease (UCTD). It's kind of Lupus-lite if you're unfamiliar with it. It sucks. I ended up in the ER and every 4-5 years it rears its ugly head with a flare-up; once you've got it, you've got it. The rheumatologist felt the odds were decent (though not definitive) that melatonin caused it. High quantities of melatonin are not good for you. My advice: make yesterday the last day you take more than 1-2 mg of melatonin.
You'll probably get a lot of healthy suggestions here along the lines of teas, warm milk, meditation, soft music, turning off the computer devices a few hrs before bedtime (a good idea), seashore noise devices (those are actually pretty helpful), avoiding caffeine even early in the day (crucial) -- this is a healthy kind of forum so you will get those kinds of healthy suggestions. I'm going to give you some not as healthy but to-the-point advice. Go ask your doctor for some Ambien. People deride Ambien for very valid reasons, but here's the thing: it WILL get you to sleep. There will be no staring at ceilings and counting sheep; you will be asleep in minutes. All night. Or at least 6 hours, because that's around how long it lasts.
The thing that desperate insomnia sufferers need is ... sleep. And Ambien delivers sleep. Like nothing else does.
Now, you have to understand, you will build up a tolerance to Ambien pretty fast. Like within a month or two it will no longer be as effective. So it isn't a long-term solution. Use the month wisely to meet with a sleep professional or mental health person to get to the bottom of the root cause of your insomnia. Maybe it can be approached from another, non-pharmacological angle, maybe not. But don't waste the month because you can't lean on Ambien forever and your doctor probably won't allow that, anyway. However, in the meantime, right now, it'll get you some much needed sleep so you can think clearly about the problem and address it.
I could recommend another 4-5 pharmacological solutions, but Ambien is really the best of them. Just don't develop Ambien dependency; that will open a whole new can of worms. Use it as a short term stop-gap measure just to get a sleep reset while you start addressing the issue with a medical professional.
Good luck.6 -
natalyax777 wrote: »I served in the military, and in Iraq, and ever since coming home I struggle with insomnia and the occasional nightmare. You don’t need to relate on the ptsd issue but if you’ve ever struggled with any type of insomnia, do any of you have any advice on how to get a decent amount of sleep? I’ve been trying melatonin but 5mg doesn’t even work for me which is what google says is the highest recommended dose. And then I tried like Tylenol PM stuff or NyQuil PM, and that works to knock me out but makes me super sleepy throughout the following day. I’ve also tried sleepy time tea and staring at my ceiling or the back of my eyelids for like a hour, but can’t seem to quit tossing, sometimes leading to migraines. Please tell me there’s something out there I’m missing. Literally anything I am willing to try at this point.
I didn't serve in the military but I did spend 6 years in Iraq & Afghanistan and have experienced on/off insomnia since, not PTSD related, I think I just got used to the noise on camp and it's been difficult to settle back into a normal life. I tried all sorts of things for it, I used to take the antihistamines they sold at the PX which used to work quite well, not sure what type they were but they aren't available in the UK & Ireland.
I'd avoid Melatonin as a long-term measure as it can affect your body producing it naturally, it's prescription only in the UK for that reason.
I have found using the Calm meditation app very helpful it has a range of Sleep Stories and Sleep Meditations. Which may help distract you from the thoughts keeping you awake. The hardest thing I found was that not getting to sleep easily stressed me out further, which was just a vicious circle. The Calm App is a paid subscription, but there are free apps/downloads out there that might work, I just like to have the option of different stories, etc. I also take a Magnesium & Vitamin D supplement (I get mine from iHerb) and use an extra duvet in lieu of a weighted blanket.
Have you sought any help with the PTSD? If that's the underlying cause of your insomnia, anything you do is just going to be a temporary bandaid for the symptoms.5 -
What do you do in the evenings before going to bed? Lately there’s been a lot of discussion (at least in my corner of the word) about a thing called ”sleep hygiene”, which basically includes how you eat in the evening and what you do. Heavy meals requiring lots of digestion might make it harder to fall asleep, and the blue light coming from screens wires your brains to be awake. Heavy exercise right before bed doesn’t make you sleepy either. Here’s some ideas you might try:
- no tv, computer or cellphone for an hour or two before bed
- Turn on the night shift option on all your devices, either for the evening hours or even 24/7 (this reduces the amount of blue light in the screen, it’s called ”night shift” at least on iphones and found under screen and brightness settings)
- Lots of people get help from weighted blankets, apparently - I haven’t tried one, but investing in a new (regular) pillow and blanket improved my sleep a lot
- Do you change and wash your bedsheets regularly? Even literal hygiene of showering before bed and sleeping in clean sheets is a big deal for me.
- What do you do during the day? I always sleep better if I’ve spent time outdoors and being active during the day, and have trouble sleeping if I’ve had a couch potato day.
Hopefully you’ll start sleeping better soon, and get the help you need and deserve as a veteran!
I love my weighted blanket! Not sure how much it helps my sleep, but I do love it. My brother, who has an official diagnosis of PTSD, did not like his. I have this one: https://weighting-comforts.myshopify.com/collections/coolmax/products/cool-max-weighted-blanket-grey weighted blankets tend to be expensive, so I signed up for their mailing list and waited for a really good sale.
I work very hard on my sleep hygiene. I have to get everything exactly right, including not eating too much or too little before bed.
What's helped me lately is going to bed later, so my last pee is later. I might have a sip or two of tea with dinner, but my last full cup needs to be consumed before 6 PM.
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips0 -
kshama2001 wrote: »
I love my weighted blanket! Not sure how much it helps my sleep, but I do love it. My brother, who has an official diagnosis of PTSD, did not like his. I have this one: https://weighting-comforts.myshopify.com/collections/coolmax/products/cool-max-weighted-blanket-grey weighted blankets tend to be expensive, so I signed up for their mailing list and waited for a really good sale.
You can make your own or just double up on duvets for a similar, more cost-effective alternative. I have a lightweight summer duvet and a heavier winter one, that way if it gets too claustrophobic or warm I can kick it off.
https://myslumberyard.com/blog/how-to-make-a-weighted-blanket-diy/ if you have a sewing machine, https://www.yorkvilleblankets.com/blogs/learn-more-about-weighted-blankets/diy-no-sew-weighted-blanket-in-7-easy-steps if you don't and want an easier no sew option.1 -
I need a fan to help block out other noise, and to cool off, a very dark room, and I need to act5be tired. Make sure you are keeping to a regular schedule. Check the temperature in the room and make it comfortable for you all night. Wear breathable, comfortable clothes. Some yoga or stretching can help you relax. I need lip balm and hand lotion, and take magnesium at night.0
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try to avoid your phone in bed. and tv. the bed is for sleeping only. well....
make yourself a sleeping routine. when i play a certain iheart channel my brain knows it's time to sleep. maybe you brush your teeth, read a chapter in a book, then crawl under the covers.
do not stay in bed if you can't fall asleep. this was new for me. i've had a few sleep studies. this advice was new to me. give it 30 min. then get up and do something and try again.
consider room darkening curtains/shades.
people apparently sleep better in slightly cooler rooms. i like to sleep with something over me but weighted blankets make me panic
lavender is considered soothing and might be part of your sleep routine.1 -
You have served and now I hope you will be served. I hope you can engage professionals and talk to others who have similar experiences. This is an important problem that you must solve.
The advice here (particularly mine) is worth about the price. (Sometimes less.)
Best of luck.1 -
Oh my god I love this app lol. Everyone thank you, super helpful advice!
Someone just saved me from a horrible fate with the dangers of melatonin post. I had no idea it could be harmful and I was popping pills like candy.
I do get treated for PTSD at the VA, but I refuse to take their antidepressants anymore. The antidepressants were very helpful with sleeping but unfortunately they were too helpful and what kind of life is it to sleep all day and feel groggy and lifeless when you’re awake? I must have tried 5 different types, I’m just over it.
I didn’t realize screens and phones affected sleep. I had only heard that they affect your vision. So that’s great advice that I’ll try. The ambien advice I’ll definitely be trying for emergencies. I stopped drinking coffee and tea after 2 pm years ago, but maybe I’ll just stick to one cup in the morning and cut myself off after that. I haven’t been working out since I got out of the service, just recently started when I realized I’ve gained 40 lbs since I got out. I always work out in the mornings, because it jumps your metabolism for the next 6 or so hours. So I’ll definitely make sure I don’t workout before bed and maybe exercising every day will help with sleeping at night. I have a comforter that I absolutely love, so I’m hesitant to try a weighted blanket but if none of this other stuff works I’ll give it a shot. I’ll try the mediation, and keep myself to a schedule, shut off electronics at least an hour before bed. So hopefully all these little tidbits of advice will work.
You guys rock! Thanks again.10 -
I have occasional onset insomnia (difficulty falling asleep). It seems mostly triggered by anxiety. I also cannot take most OTC sleep medications because I have a "paradoxical reaction" to diphenhydramine/Benadryl, which is a common active ingredient in them. That means they affect me in the opposite way of most people: they make me jittery, not sleepy.
I use blackout curtains and don't have any electronics in the bedroom other than an alarm clock. I also use a white noise machine. I try to stick to a more or less consistent sleep schedule every day, even on weekends. I also keep the bedroom as cool as possible--studies suggest that 60-65 degrees F is ideal for sleep. I stop all caffeine at noon if possible, but absolutely by 1 pm.
Oh, and I do yoga 3x/week. Does it help with my sleep? I have no clue.
I have very limited success with Sleepytime Extra tea. It differs from regular Sleepytime because it contains valerian, which regular Sleepytime does not have. I would not say it works consistently, and the research does not show a consistent benefit either: https://examine.com/supplements/valeriana-officinalis/
Melatonin does work for me. I try to take it as rarely as I can and in the smallest dose possible, because I tend to find that if I take it one night, I'll need it for the next 3-4 nights too. I start with 1 mg, and generally do not need more than 3 mg. Is it the best thing for me to take? Maybe not, but if I have enough trouble sleeping, I'll try whatever might help. https://examine.com/supplements/melatonin/
If those things are not working for you, then I would strongly recommend talking about your sleep with your therapist (or finding a therapist if you don't already have one). There is a considerable evidence that cognitive behavioral therapy for insomnia (CBT-I) is very effective (http://sleepeducation.org/treatment-therapy/cognitive-behavioral-therapy). Your therapist should be able to refer you to a behavioral sleep specialist.0 -
Consider seeing a sleep specialist and getting a sleep study done.2
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I think you should see a professional. But I wanted to pass along a piece of advice that I read that has helped me. When my mind was racing and I had trouble sleeping, I’d count sheep. That never worked because my mind would quickly wander back to what was plaguing me. Counting didn’t keep my mind engaged. Then i read making alphabetical lists was helpful in keeping the mind quiet because it engaged it just enough to keep it from wandering. So, you’d pick a subject, (boys names for example) and work your way through the alphabet: Adam, Ben, Chris, Daniel etc etc. until you get to Z. And then start over either with new names, or a new list.
The trick is not picking something too hard or too easy. Boy names, girl names, places, things found in a grocery store, are my go tos. It keeps my mind away from my anxious thoughts but not so busy that it can’t fall asleep.5 -
I think you should get a professional opinion. Ambien is just not doable for most people.
I have OTC, like Tryptophan and HTP-1 -- or is it 1-HTP? It puts us in the mood for sleep.1 -
I find that if my mind is cycling over and over with the same (usually negative) thoughts, I need to get up and read a book for a while, then go back and try again when my mind is focused on the book rather than whatever is worrying me. Some people can quiet their minds by doing focused breathing (i.e. in for 6, hold for 4, out for 6, hold for 4) but that doesn't usual quiet the drunken monkeys in my brain. YMMV0
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I absolutely have to take unisom tablets(doxcyllamine succinate) pretty sure I spelled it wrong but it's the unisom that has a different ingredient than the liquid gels, if not I'm up and down all night or can't fall asleep at all! I'm a lifelong insomniac and this is the only thing that's worked for me, good luck to you and thank you for your service!0
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{{{{{{{
HUGS }}}}}}}}}}
The replies you got are super terrific--so MANY wonderful responses. Here's a few more:
I can't emphasize enough how much a "good" pillow can help. You can't necessarily go by how expensive the pillow is though, because a lot of times spending more $$$$ on pillows don't help--even though they're expensive, that doesn't mean they will be comfortable or the best or keep their shape. One of the BEST pillows I've ever had didn't cost a lot. I found it at Marshall's and it is called "coolmax gel pillow" and it's utterly wonderful. I looked for the one's Marshall's has (or had) and couldn't find them for reviews for you--but there are reviews for "gel pillows" if you look on line. They were cheap too, I think about $14 to $20.00 dollars max I think. I couldn't find the one I got, but it's by the same people that recommended the "weighted-blanket" (I'd never heard of that, but was surprised to find the same company makes these gel pillows too).
Also, reading (especially Bible reading (even if you aren't "religious or christian or whatever, bible reading can/will make you sleepy as all get out, again, especially if you aren't really "into it" and sometimes even if you are
), but to/for people who aren't used to reading the bible, honey that will put you to sleep faster than you can say zzzzzzzzzzz...If you don't know where to start, start in Proverbs and The Psalms. The same thing with praying--when one puts/sets their hearts and minds on praying or begins to pray--BOOM, sleep/sleepiness comes on super FAST for some reason.
Lastly, this may sound "square or lame"...but wikihow is just wonderful. I've learned soooo much from wikihow, it's amazing. I looked it up and found an "article" on there called:
How to Cure Insomnia
https://www.wikihow.com/Cure-Insomnia
If you will, please read the entire thing/wikihow article (if you haven't already). There will be lots on there that you have heard or already knew...BUT, you will also find a LOT of ideas you haven't heard or thought of.
Thank you EVER so very much for taking the time to post here. Your post is going to hopefully not only help you--but TONS of others struggling/suffering with this issue too. {{{{{ HUGS again }}}}} Please know you are not alone and here's to your healing and wellness.
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If the problem is mind racing, so difficulty getting to sleep or going back to sleep, the cognitive behavioral therapy is a good thing to pursue.
If something else symptomatically, then I have a couple of suggestions to consider, one of which i predict will get me "disagrees" all the way around the block.
1. Sleep clinic.
2. Hypnotherapy. I'm a major league skeptic, but I was desperate, so I tried it. It helped my sleep interruption insomnia more than any other intervention, including getting my sleep apnea diagnosed and treated. Not cured, but hugely improved. I found a credentialed psychotherapist who did it, but a friend used a general hypnotist (one of the guys that does smoking cessation, weight loss, and whatnot) and found it beneficial. Either way, it's a limited course of sessions, maybe half a dozen.
Hope you find a solution: Any kind of persistent insomnia is a major problem, in ways those who don't have it usually don't appreciate.0 -
First of all, THANK YOU FOR YOUR SERVICE!
The best advice here would be to see your doctor. But for me what really helps is exercise. Days that I exercise and am extremely busy I pass out quickly and sleep like a rock. I also second the previous poster’s recommendation of the Calm app’s sleep stories. The refocus of the mind on the stories actually puts me to sleep! Meditation, specifically focusing on my breathing instead of my thoughts, puts me to sleep when my mind is wandering as well.
I hope you find a solution soon.1 -
I have a couple of things that have helped me, and that might be worth a try.
I agree with the advice about sleep hygiene, but having skimmed through no-one so far has mentioned the rest of the day.
Hard as it is when you havn't slept a consistent get up time can help, it's to do with establishing the whole sleep pattern. Sleeping in, or naps later in the day will only make it more difficult at night (easier said than done I know).
Getting out in the daylight helps, I read it's something to do with circadian rhythms. Work can make that difficult, here in the UK at the moment I make a real effort to go out at lunchtime as it's dark the rest of the time. Any exercise you can get outside is also helpful.
This may not be helpful as it involves a screen. I find an audio book/radio drama/podcast really helpful when I can't sleep. It distracts me form whatever is in my head, I get into the story and fall asleep. I choose a nice long one and it just stops automatically when it gets to the end. I know others find white noise helps, but that just irritates me
I hope you find something that works for you, it's miserable.3 -
Some of my clients recommend marijuana. I'm in Cali so it's legal.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I have been in psycho therapy since October 2018. I have CPTSD, and while I still suffer many nights, many nights I don't. Therapy has helped tremendously.2
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if antidepressants were recommended, seriously consider working with your doctors to find the right one. there are MANY different options. different ones affect people differently. find one that doesn't make you tired. also know it takes 2 weeks or so for the side effects to sort themselves out.
nothing wrong with a little extra help. and you don't have to be on them forever. they can help you find your sleeping rhythm.0 -
I really can’t thank everyone enough for all of the advice. I never expected so many replies and great advice. There is a lot that I love about this app, but the community might be my favorite. And as much as I hate talking to doctors, many of you are right, I guess I should talk to a specialist to help me figure out a permanent solution to the insomnia. To those of you who thanked me for my service, it really was my pleasure to serve, I enjoyed everything about the military. Thanks again everyone!7
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Please do extensive research before going the ambien route. And if you do decide that ambien is the way to go, under no circumstances should you mix them with alcohol. Especially if you have PTSD and/or depressive episodes.2
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For me, sleep hygiene is key. That essentially means cleaning up my routine to support a consistent sleep routine.
I have a blue-light blocker on my phone after 7pm.
When I am going through a period of sleep disturbance I cut out my phone/laptop use after 8pm. I don't find TV affects me but some do - so decide for yourself if that needs to go too.
Regular exercise really helps tire me to the point where my body will overcome its insomnia.
Retire the same time each night and set an alarm for the same time each morning.
I also can't sleep properly when my iron is low (ironic considering it makes me so tired) or when I'm not getting enough vitamin D.
Caffeine after 1pm is detrimental as well.0 -
Former Marine here...
I've found CBD oil to be very helpful. I also have a 25 Lb weighted blanket that has been really helpful.2 -
I’d also point out that Ambien is not the only choice for sleep meds. I go back and forth between hydroxyzine and tamazepam1
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I really love our white noise machine! It has multiple different sounds so if you like rain or forest or static sounds it's got you covered. It helps me focus my mind on something that will let me eventually fall asleep.0
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I always listen to audio books to go to sleep. Harry Potter is great. All libraries are connected to apps now and you can download the audio.
I get up at 7 every morning. No sleeping in and no naps. Consistency is important.
I go for a walk every day. I think being outside is important for our well being and so is exercise.
No caffeine in the evenings. I didn't realize at first how much that affected me, especially espresso.
I think co-sleeping is helpful too. I got my boyfriend, but I've known people that were roommates and it helped them to sleep better.
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