I'm trying to decide on a sleep strategy going forward. The way I see it, there are basically two ways to go about this (at opposite ends of the spectrum):

1. Stick to a consistent schedule (say, 10:30 pm - 7:00 am) that provides the body clock with certainty and allows sleep drive to build up throughout the day, thereby promoting better sleep. This is the approach outlined (for non-TBI patients) by Colleen Carney in her sensible book, Quiet Your Mind and Get to Sleep. In conjunction with other good sleep hygiene habits (and CBT exercises if necessary), her approach is supposed to reduce insomnia and improve overall sleep quality.

2. Rest whenever I am tired, fatigued, symptomatic - or even as a preventive measure. This might mean sleeping in in the morning, taking naps, lying down from time to time, taking hot baths, and/or resting quietly with a book or while watching television or a movie. In other words, rest whenever it looks like it might be needed - or even when it's not obviously needed.

So far I've been using a hybrid of these two approaches. I am not on a strict sleep schedule, but try to sleep between 10:30 pm and 8:00 am (these times might vary on either end; sometimes I'll sleep in until 9:00 or 9:30 if I've had some insomnia the night before or extra exertion the day before). I'm also using some of the other rest techniques in approach #2 (baths, lying down, resting on the couch and reading, the occasional nap, etc).

My sense is that approach #1 is probably best for "normal" people (ie, those not suffering from a TBI). But I also think Carney's idea of a consistent sleep schedule that emphasizes quality over quantity has merit. So I'm a bit torn. For now, I will continue with a hybrid approach, but over time (as I improve) I would like to move more towards the first approach.

Greenfrog,
Personally I have tried both. I struggle with both stratagies. When I have insomnia I get sleep when Im tired. Sometimes I fall asleep but wake up with the killer headache that lijes me so much. I listen to my body and if I know I have a busy day coming up I will take an extra nap and try to reserve my.energy. Days like today when Iam struggling with a headache that woke me up I am praying for a nap. Listen to your body rest so you can heal....

i think i only cat napped all last night...seriously...maybe 3 hours total of sleep. Go figure...and all I did yesterday was go to the chiropractor (which I do a lot of resting with hot packs and tens etc...) watched a little tv at night...and of course, cooked dinner

I was a mess yesterday though...huge headache...back and neck ...right down my arms.

I was in agony when I woke up..actually all night too. I took 2 aleve this morning...and it started to let up...but I barely spoke all day. I do think that the tmj has a role in the pain.

I've been waking up around 5AM (and not falling back asleep) the past two days. I prefer waking up at 6, 5:30 is OK. Barely.

I try to go to bed between 9:30-10PM. I try for 8 hrs of sleep, but I usually wake up once in the night to go to the bathroom.

And have major trouble when I have a blocked nasal passage (anyone else get this?).

I've been taking Melatonin a long time now- I might try a few nights off. And then go for 5mg if that backfires.

Jeffrey,

Have you tried the breath right strip? It's worked wonders for my husband.

Never heard of it. I'll look for it. Thanks-

I can't figure this out...cat napped 2 nights ago...barely slept. Felt horrible in the morning...but think coming more from my neck. Last night I slept better --probably from 11:30 to 6 and I feel worse today! Go figure!

Greenfrog - the hyrbid approach sounds good! It is sort of how I sleep.

Wtrpk - I have had many days/nights like you described....even last night was terrible, up at 1:30 for an hour, then at 5:30 for the day...cat napped this a.m...praying for sleep tonight!

do you like a bath? Try that before bed. I'm not a fan of the tub...but I like a nice hot shower....helps my neck too.