Its come to that season in life that I feel like I am never sleeping. Its a curse of the job and my biggest and most consistent symptom of my PTSD for sure. One day can be up for 22 hours no sleep, be functioning just fine not even tired take a 4 hour nap and be ready to tackle the next thing. Until the big crash... when the insomnia clears and my mind and body feel the consequence of being up like that for days on end and I end up sleeping for 23 hours straight not even getting up to eat or go the bathroom. Does anyone else fight these episodes? How do you combat it? Its common among First responders and PTSD sufferers to have insomnia episodes.. and even more common to lean on unhealthy coping machinimas such as alcohol or other drugs (recreational or otherwise). That being said I want to share the alternatives that help me.
The best tricks for my insomnia episodes I've found are to keep moving at work if I can. I bought a desk stair stepper and will do 10-15 minutes at a time, a few times a night to keep moving get the blood flowing and it seems to help my body regulate and be tired enough at the end of shift to go to bed, and if I don't have a short turn around of course hitting the pool or gym for a good workout before a hot relaxing shower and crawling right into bed! The more sedentary I find my self at work or even on days off the more frequent Insomnia episodes I find my self battling through. I personally hate taking sleep aids like melatonin because of them triggering night terrors and those are certainly worse than staying up for days on end in my opinion.
The way I eat also seems to influence my episodes. I'll be the first to admit I LOVE Cheese, Ice cream and plenty of other dairy products but they do not love me. when I eat lot of dairy paired with high processed sugar intake seems to contribute to the sleep issues, if not a full insomnia episode defiantly contributes to issues STAYING asleep. for example I work 2100-0700. Ill get home around 0730 and get ready for bed,. If I had a lot of dairy or processed foods that shift before I will get up 5 or 6 times in my sleep period. I'm restless and can not get comfortable what so ever. If I eat cleaner, less processed and just all round healthier my sleep issues aren't as premiant.
To combat my episodes I try to stick to a routine as much as possible. #1 meal prep fresh and nutrient filled foods. #2 Keep it moving at work or after work before bed, exhaust the body and brain. #3 Right before I'm ready for bed making some hot tea, chamomile or sleepy time with 1 TSP raw honey. #4 the atmosphere you sleep in is also a huge component. Keeping my room tidy and organized, less distractions and triggers, Having it cool and dark, and always having a weighted blanket ready to go to assist me in falling asleep. I personally need something talking to me I can not sleep in a silent room, so i put on a simple podcast to talk to me but not output any blue light from my phone.
I hope some of this helps someone find a routine, comment below and open the discussion to see what works for others.
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