I'm interested in a discussion on ways to overcome sleep problems.

Several of us here with CPTSD have complained about this problem. Someone mentioned sleep regulation on another thread, but I can't remember where.

I've had insomnia since I can remember, which was about age 12. I have been taking Ambien for a about a year now, but have taken it off/on in the past. Others I've taken for sleep: Restoril, Trazadone, Amtriptylne, Gabapentin, Lunesta, Clonzapam.

But it's not just the insomnia now-it's unrefreshing sleep that's killing me. That's the worst of it, and what i think causes the cognitive and amotivation problems in my depression. I would like to hear how people overcome them.

I also need a new mattress, wondering if that would help. I have bought 3 so far, and had to return all 3. I can't find a decent mattress that costs less than $3000. And my 401k loan is maxed out, which is what I used to buy what I thought were good mattresses (in the $2000 range).

I hate Ambien and won't to go off of it. I take the Ambien CR now; it seems the other one worked better. But I don't want to take it at all.

This is really making me depressed and causing health issues. Help.

[Trace14]

Originally Posted by Skies

I'm interested in a discussion on ways to overcome sleep problems.

Several of us here with CPTSD have complained about this problem. Someone mentioned sleep regulation on another thread, but I can't remember where.

I've had insomnia since I can remember, which was about age 12. I have been taking Ambien for a about a year now, but have taken it off/on in the past. Others I've taken for sleep: Restoril, Trazadone, Amtriptylne, Gabapentin, Lunesta, Clonzapam.

But it's not just the insomnia now-it's unrefreshing sleep that's killing me. That's the worst of it, and what i think causes the cognitive and amotivation problems in my depression. I would like to hear how people overcome them.

I also need a new mattress, wondering if that would help. I have bought 3 so far, and had to return all 3. I can't find a decent mattress that costs less than $3000. And my 401k loan is maxed out, which is what I used to buy what I thought were good mattresses (in the $2000 range).

I hate Ambien and won't to go off of it. I take the Ambien CR now; it seems the other one worked better. But I don't want to take it at all.

This is really making me depressed and causing health issues. Help.

Those muscle relaxation exercises help. Plus my T said you needed so many hours after looking at a computer screen to get good sleep. Something about the light in the screen causes your brain to think it's daylight. I had never thought about that.
Plus being active enough during the day to really be tired when bed time rolls around.
Read a boring book
No tv in bed.
Make sure the room is a dark as you can stand it and cool. I like having a fan on to keep air circulating.

Have you had a sleep study? Do you snore?

Have you tried flipping the mattress?

I sleep better when the sheets are clean also.

One t suggested sublingual Melatonin, at least 5mg. She said the sublingual worked so much better for her patients.

I wish sex put women to sleep like it does men LOL

Yes, i recently remembered that computer/phone screens block your brains ability to produce melatonin. that's one sleep hygiene thing i'm bad at, so I'll work towards improving.

I had 2 sleep studies at different times and don't qualify for the diagnosis, but the data showed I never go into deep sleep. I only sleep in stages 1 and 2, not 3 and 4. It impairs hormones, your body's ability to repair, store memories, etc. No wonder I feel like crap. The sleep doctors are clueless about this and don't treat this, and it's not even a diagnosis. Rheumatology articles look at this issue in fibromyalgia, which makes me wonder if lack of restorative sleep is really the cause of fibromylagia.

As ambivalent as i was about it, I just ordered a bunch of supplements. Low vitamin D3 can make sleep disruptive and my levels are really low. I got magnesium glycinate and am going to try to use that as a replacement for ambien. There is a lot out there on that supplement being good for insomnia, sleep quality, increased melatonin, example: https://www.ncbi.nlm.nih.gov/pmc/art...3169/table/T4/

I've been meaning to do those relaxation exercises-do you have a youtube link to a good one?

[Trace14]

Originally Posted by Skies

Yes, i recently remembered that computer/phone screens block your brains ability to produce melatonin. that's one sleep hygiene thing i'm bad at, so I'll work towards improving.

I had 2 sleep studies at different times and don't qualify for the diagnosis, but the data showed I never go into deep sleep. I only sleep in stages 1 and 2, not 3 and 4. It impairs hormones, your body's ability to repair, store memories, etc. No wonder I feel like crap. The sleep doctors are clueless about this and don't treat this, and it's not even a diagnosis. Rheumatology articles look at this issue in fibromyalgia, which makes me wonder if lack of restorative sleep is really the cause of fibromylagia.

As ambivalent as i was about it, I just ordered a bunch of supplements. Low vitamin D3 can make sleep disruptive and my levels are really low. I got magnesium glycinate and am going to try to use that as a replacement for ambien. There is a lot out there on that supplement being good for insomnia, sleep quality, increased melatonin, example: https://www.ncbi.nlm.nih.gov/pmc/art...3169/table/T4/

I've been meaning to do those relaxation exercises-do you have a youtube link to a good one?

I really don't have a good video to suggest I was just told that by my T though this looks good https://sleepfoundation.org/insomnia...ation-exercise
You may have to try to do a few of them before finding the right one. I'm getting sleepy just thinking about it.
My first sleep study I didn't go into REM sleep at all, they thought the anxiety and depression was the cause of that. I still do and know when it's happening, it's like being in a light sleep but you are aware of all the noises around you.

[(JD)]

A good sleep routine is a must!

Shut off and don't watch ALL electronics at least 1 hour before bedtime.

If you have a lot on your mind, this is a time to write it down, journal, make the next day's lists... and if it comes back while you're trying to sleep, tell yourself you have it on the list and it's nighttime and you can't do anything about it at night anyway...

Darken your room to pitch black!
This means turn off or black out cover every radio light, smoke detector light, modem, computer, tablet, phone (turn phone OFF---power it down and maybe put it in another room certainly not on a table near your head)... black out drapes NO LIGHT! Wear an eye (sleep) mask if you cannot get the room dark... even from ambient light sneaking in from an adjacent room.

Make the room as cool as you can without freezing...

Make sure you have a good mattress and pillows you aren't adjusting all night (I had to go with the MYPILLOWs... ahhh)

NO sounds unless you need white sound...

Think good thoughts are sleep time, when in bed. Many pray at this time, being thankful for another day (I know, push if this is hard to do)... think about things you enjoy; peaceful places

Go to bed early! That's before 10 pm (9 pm for me...a good night).... it's a wonderful thing to have a good night's sleep and wake up early when it's generally quiet and not hectic...

We need many more hours of sleep than the average person thinks! Don't be afraid you'll sleep too much...

Be careful of what you eat and drink before bedtime routine begins (that hour ahead)... for me, if I eat after 6 pm I'll have indigestion of some sort.... but coffee doesn't affect my sleep go figure!)

have a sleep buddy stuffies are fine, your cat or dog might work too!

wear comfortable clothes that you like, to sleep in...

This takes work at first... really it does... but without good sleep we are all sick too often...and feeling unwell.... the brain needs sleep, the body needs it too (the organs need it!) Keep working at it until you have it down pat and routine.

(When you wake, btw, drink a glass of water first and you'll be healthier for it)

and as a side note... friends of mine tell me the easiest way for them to fall asleep is to read the Bible. hahaha now that's funny!

[Trace14]

Originally Posted by (JD)

A good sleep routine is a must!

Shut off and don't watch ALL electronics at least 1 hour before bedtime.

If you have a lot on your mind, this is a time to write it down, journal, make the next day's lists... and if it comes back while you're trying to sleep, tell yourself you have it on the list and it's nighttime and you can't do anything about it at night anyway...

Darken your room to pitch black!
This means turn off or black out cover every radio light, smoke detector light, modem, computer, tablet, phone (turn phone OFF---power it down and maybe put it in another room certainly not on a table near your head)... black out drapes NO LIGHT! Wear an eye (sleep) mask if you cannot get the room dark... even from ambient light sneaking in from an adjacent room.

Make the room as cool as you can without freezing...

Make sure you have a good mattress and pillows you aren't adjusting all night (I had to go with the MYPILLOWs... ahhh)

NO sounds unless you need white sound...

Think good thoughts are sleep time, when in bed. Many pray at this time, being thankful for another day (I know, push if this is hard to do)... think about things you enjoy; peaceful places

Go to bed early! That's before 10 pm (9 pm for me...a good night).... it's a wonderful thing to have a good night's sleep and wake up early when it's generally quiet and not hectic...

We need many more hours of sleep than the average person thinks! Don't be afraid you'll sleep too much...

Be careful of what you eat and drink before bedtime routine begins (that hour ahead)... for me, if I eat after 6 pm I'll have indigestion of some sort.... but coffee doesn't affect my sleep go figure!)

have a sleep buddy stuffies are fine, your cat or dog might work too!

wear comfortable clothes that you like, to sleep in...

This takes work at first... really it does... but without good sleep we are all sick too often...and feeling unwell.... the brain needs sleep, the body needs it too (the organs need it!) Keep working at it until you have it down pat and routine.

(When you wake, btw, drink a glass of water first and you'll be healthier for it)

and as a side note... friends of mine tell me the easiest way for them to fall asleep is to read the Bible. hahaha now that's funny!

Very good suggestions. Why water first thing?