[pegasus]

Hi! Having trouble with getting and staying asleep. I asked my T for mallet therapy the other day! Any ideas?????????????????

Relaxation music - a set called Atmopheres works for me.
A bath
Eat a snack before bed so don't wake up hungry

Nancy J Napier has books that have relaxation exercises in them

Belleruth Naparstak has books with relaxation exercises in them. Her website also has window/real player audio players with various relaxation exercises in her "spa" and archives areas

At my last therapy session my therapist and I did two relaxation exercises from Belleruths soft covered book called Invisible Heros, geared for relaxing the body and getting sleep. she recoded them at the same time and I have used t hem now for three nights in a row one night of which is my hardest night of the week and they worked wonderfully. I took a bath, then climbed in bed with my favorite comforter, blanket, pillow and my cat and turned on the session tape and off to snooze land I went. In fact I fell asleep before turning the payer off each time so I need to get a package of batteries. I think Ill get a few packages LOL.

[pegasus]

Thanks for your reply. I have just had another really rotten night. I woke up I don`t know how many times. My T did a relaxation tape for me which I use every day. I also try to make myself as comfortable as possible but keep waking up frightened to death which is silly because there really is nothing to be frightened of, now. I asked my T to knock me on the head with a big mallet but he said that was`nt a good idea!!!!!!!! Anyway thanks again for your reply.

how about hot chocolate. Hersheys makes a hot chocolate with out the cafiene and so on for nighttime relaxing. Sometimes I drink that while reading while listening to relaxation music after a long bath in bath oil or bubbles that have a relaxing smell to them. The last few nights Ive used my therapist voice reading a couple relaxation exercises.

When I wake up at night I don't stay in bed tossing and turning. I get up and try to write down at least one thought in my journal and then take another bath. by the time I get back in bed Im ready to sleep again.

Im told going to bed at the same time every night and not drinking so much soda/coffee helps too. Coffee I can do without. Soda well trying, regular bedtime forget it I never make it to bed at the same time every night.LOL

I wake up in panics too. Mines from nightmares. Thats partly why I sleep in the early mornings so that when I do wake up its daytime. oh well its off to bed for me.

Naah the mallots not a good idea. LOL

[lenjan]

Last time I was in the (psych) hospital, I was chatting during a break period with a nurse who has an interest in sleep studies. She said they have discovered that caffeine has a rebound effect after 8 hours. So if you drink something caffeinated at 8 p.m., you will be up at 4 a.m. I tried it because I was skeptical, and darned if she wasn't right! She told me not to drink anything caffeinated after 12 noon. I never manage that, but I do cut it off around 4 or 5 pm. It seems to help.

Candy

[wisewoman]

I like the mallet approach. Come on over and pound fence posts with a mallet for 8 hours and I bet you'll sleep, all night. I will supply the mallet too. Okay, I really am sorry you are not sleeoing. Good luck.

[pegasus]

Thanks for the ideas folks! Wisewoman- You actually made me laugh!
candybear-I don`t drink much coffee but I will try cutting it out all together to see if that helps.
myself- I have never thought of writing things down in the middle of the night but that sounds like a good idea. Maybe just switching the light on would help. Thanks ever so much for all your help, it is much harder to cope when you don`t sleep well.

[hillbunnyb]

Anybody who thinks sleep deprivation is not torture has never been there.....

[(JD)]

If this continues to be a problem try using a sleep medication for a week or two, to help you reset your sleep rhythm. Problems with sleep is common with ptsd. That doesn't mean you have to just accept it. The sooner you can get back on track, the less cascading problems you will experience, imo.
(I, however, have to take a sleep med each night, and even then when I have too much sensory input, I won't fall asleep till early morning hours. )

Your welcome pegasus

Thanks candybear. I know what Im drinking tomorrow morning..coffee COffeee. I even bought some vanilla carmel creamer to put into it.

sky on the Sleeping pills - I asked my doctor a couple weeks ago because its taking too many benedryls to do the job - he told me no he doesn't precribe them because like I have found out with the benedryl they are good for a week or so but long term the body builds up a tollorance and needs more and more and the body is addicted. he h as told me to cut back on the benadryl and get off them and take baths, lay off the cafiene, and get plenty of exercise during the day. I thought I would just go and get the over the counter stuff but when I read the labels they all were the same ingrediant as benedryl in the same dosage. so much for sleeping pills for me. hope you all have better luck in getting them then I did.

[pegasus]

Thanks for all your help folks!

I did actually have quite a good nights kip last night. I think it was because of you guys! Feeling supported and knowing that there are other people out there with the same problems helps.
I do have a variety of meds that I can take but I hate taking them. Some of them are addictive and some of them have awful side-effects so I try to stay off them. Obviously if things get too bad I will have to take something. But I am really pleased that I slept last night. Thanks again!

[(JD)]

Hmm so you haven't tried the latest and good sleep meds like Lunesta and Ambien CR? I think 2 weeks on one of them would let the doctor know if you need more than to be self medicating with benedryl! Maybe rotating two sleep meds, one one week, one the next (nightly, of course ) would keep your system from building up a tolerance?

I do have something to help sleep. My MD had to be RE educated ? about PTSD and sleep disorder but she "saw the light" (please turn it out so I can sleep!) and doesn't give me much grief about the script each month now at all.

There are good herbs ( used them before I got a sleep med) Valerian, Passion Flower are 2 common ones, but there are many more... ask your Dr about taking something like that. (My MD is educated in herbology and she is the one who told me about them!)

[pegasus]

Feeling really awful today. Difficult to put things into words.

But thanks for your support.

[(JD)]

Lack of restful sleep makes us miserable. (((hugs)))) PTSD causes lack of restful sleep. It's a tough disorder... a real beast.

[pegasus]

Thanks Sky,

I have been to see my T today so I have got a bit more fight in me again.

[(JD)]

Amazing isn't it? I mean, for someone who doesn't need therapy, they just don't get it: what does going to talk to someone (who is often a doctor) for 50 minutes do to change your life?

Of course, we here at PC get it. Someone who hears what we say (verbally and otherwise) and gives us caring and guidance, and usually the will to live (at least "till" the next appointment.)

TC

[jennie]

don't do anything in bed except sleep or sex. when trying to sleep, make sure there is complete darkness and keep your eyes closed. grab your pillow and blanket and tell them how wonderful they are to you, "pillow you are the bestest in the whole wide world; Blankee you are so soft and i feel so safe and snuggly." grab a stuff animal if you like.

but basically, you must (1) relax mind and muscles (2) slow your breathing down (3) start doing self-hypnosis to quit thinking you can just focus on your breathing and tell yourself let go...think a phrase over and over and over...and let go...think positively...know you are happy to be in bed.. know you do not need to do anything, but let go....

[pegasus]

Sky, thanks for your reply. Therapy definately helps me despite the fact that I sometimes hate it!

jennie,congratulations on your bump! I like your suggestions. I do have a teddy that I won`t let go!
I have found that if I am really frightened,switching the light on for a bit helps to ground me and then I can settle down again.

Anyway, thank you all for your help!