My sleep seems to be regularly interrupted. I go to bed about 10 PM and by 3 AM I am ready to start my day. I feel frustrated that I can't sleep at least 7 straight hours. I do feel tired throughout the day, especially in the afternoon.
Have you tried Melatonin? If so and it doesn't help, you may need to have to resort to medication such as Ambien.
Not getting restful sleep is no fun. You may want to look at what you are doing prior to getting to bed. Are you creating a restful routine? No TV, or media. Reading a book, listening to quiet music or nature sounds, not eating anything spicy, drinking no caffeine. Perhaps a cup of herbal tea or milk. Writing down what you are grateful for, practicing meditative breathing, and relaxing your muscle groups starting with you head and neck and working down to your feet. Also no napping during the day and making sure you get out and get some fresh air and some type of exercise so you body is tired when bed tie rolls around. Good Luck!
I sure sympathize with you. For some reason 3am seems to be the magic wake up time for many of us. 7-8 straight hours of sleep is an admirable goal, but one-wake-up is probably normal, which means getting back to sleep quickly and effortlessly is important. Maybe it's for a bathroom visit? I am not sure if you are sleeping alone? Let's assume you are.
When I wake up, usually about 3am for bathroom visit (I drink large quantities of water all day long to keep hydrated and because I just like the taste of filtered water, not bottled). First I don't put the lights on. Just a very soft night light, or display light from my radio is enough. I get back into bed and close my eyes. I think of people I know and try to remember all their positive characteristics and the negatives ones also. This mental gymnastics wears me out quickly and pooooof, I fall asleep. Funny, some recollections put me to sleep quicker than others, so I focus on those people. Some names over and over again.
When sleeping with my spouse, to fall asleep we do back and forth word games centered around the first letter of words.
"Name action words that start with 'T' for example." soon, one of us is asleep and then the other sleeps, usually very soundly all night.
Hope these suggestions help
I suffer from PTSD and have horrible nightmares which prevent me to get full night sleep. I don't know what what a full 8 hours even feels like. I'm lucky if I get 8 hours of sleep in one week.
I've taken up drawing, and reading, coloring, and even playing Bingo on my tablet. Does anybody else suffer from insomnia this bad?
I was hit with insomnia suddenly. For 4 weeks I tried everything. Not sleeping causes you to eat more (We need sleep to produce the hormone Leptin (a lack of leptin can trigger overeating)) and you don’t feel like exercising (which I am normally a nut about). I am my husband’s caregiver and for those 4 weeks we got behind on our normal routine and HE got weaker. A friend recommended the book Sleep, Interrupted...which discusses how important sleep is (brain health, heart health etc). So I signed up for a sleep study AND started taking my husbands trazodone (I am a retired LPN and felt comfortable taking half a tab until I get with my primary (You might consider a small dose of trazodone.)
Also consider having a sleep study done. Sleep Apnea interrupts the sleep cycle and you do not get that deep restorative REM sleep. I tested positive for Sleep Apnea and am now using a C pap machine. I probably will wean my self off the trazodone once I feel “caught up.”
You might so go to Suzy Cohen’s web site. She is a pharmacist who discusses all kinds of health issues, medications, supplements. Use her search bar for insomnia. It might not be your PTSD. There may be other factors like thyroid (there is more then one blood test for thyroid...your doctor might be looking at TSH only, your magnesium level might be low (health food stores and even Walmart carry a fizzy magnesium supplement for sleep) and of course avoid other blue light from your phone or tablet in the evening. It robs your natural melatonin stores.
I hope you find what works.
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