Sleep discussion
 

I am surprised there isn't a sticky about sleep!

Anyway, it goes without saying that sleep is one of the most important things for individuals with TBI and PCS. It directly effects our rate of healing, but more importantly, our day to day quality of life.

What strategies work for you? How much sleep do you need to have a "100%" day? Do you find that naps help or hurt? Do you take prescription sleep aids, or have you found a natural remedy that works?

I do the following:

-turn my A/C down to the low 70's at night
-take my night med's between9-9:30PM including a single dose of Alteril (recommended by my Neuro - The three primary ingredients in Alteril are L-Tryptophan, Melatonin and Valerian)
-use a pink-noise generator app on my tablet that sits bedside in a sound-dock (set fairly loud; I have tinnitus from prior to my mTBI) pink noise article
-ceiling fan runs at high speed over the bed to decrease temperature variance through the night

I find that even a half hour variance (as of this writing, I'm 2 months post accident) away from a 10PM in-bed time causes me to have an "off" day the following day. I awake for work at 6:30AM.

Please chime in. Hopefully something I do can help you and vice-versa. Mostly, I am trying to determine the amount of hours some of you need during the week to have a good day at work! 8 might not be enough for me :confused:

I usually sleep around 12 hours, which is honestly too many. Though I wake up feeling refreshed and ready for the day.

I try my hardest not to nap during the day, because I find if I do I usually can't sleep at night, and then it throws off my sleep schedule.

I get around 7 hours during the week and around 8 on weekends. I find the 7 hours sufficient to be 100% functioning during the day.
I never take a nap (unless dozing off during the 6 pm news counts) :winky:

I do not take any sleep aid medication (prescription or OTC), nor any herbal supplements. I have a ceiling fan on for air circulation, and I have a “white noise” machine to reduce ambient noise.

I practice yoga twice a week in the evenings; days that I don’t practice yoga I try to set aside 20-30 minutes in the late evening to meditate. I find these practices relaxing, and therefore I’m not stressed by “brain chatter” prior to turning in for the evening. If I don’t get the meditation in, once in bed I will practice deep mindful breathing (pranayama) until I drift off. I very seldom have any problem falling asleep and never have disturbing dreams that awaken me.

I used to find a hot bath/shower helpful (it also really helps fatigue) and also sticking to a set routine, and going to bed at the same time.

Ah sleep
 

It is very scattered for me.

But I do have good energy too. If I can get 6 straight hours that is AMAZING!

I do take liquid melatonin and liquid valerian and these help me fall asleep, but I have been awaking in the middle of the night and dozing and sometimes getting better sleep.

I have get physically tired too during the day in order to feel sleepy at night.

I have been working on relaxation techniques and just not getting upset about my patchy sleep.

I did try Zoloft one night for sleep and it was horrible for me, so I am just going to try and be very chill and accept the sleep I get and work with the brain I have too.

We had a rather extensive discussion about sleep a while ago. You can find it here: http://neurotalk.psychcentral.com/sh...d.php?t=169324

Hope there are some helpful ideas there as well.

Best wishes to everyone!