I mentioned my sleep and mood journal. That's always my first step in trying to solve the depression/anxiety relapse dilemma, because nothing (well, maybe food) affects my mood more than my sleep. Which is why it's so importance to practice sleep hygiene,
which has nothing to do with wearing a condom and using plastic mattress liners.
Its about putting your head on the same pillow on the same bed (especially if you’re Catholic) at the same time every night and sleeping for the same amount of time. If that sentence just bored you to sleep, you are like me: spontaneous, erratic, unpredictable, unconventional (my thesaurus just ran out of words)!
That’s why sometimes it’s best to practice the advice Doc gave Lightening McQueen in the movie "Cars" (yeah, we’re a no TV house): turn left to go right. Meaning as soon as your brain says, "This is brilliant! You’re on a roll! Let’s stay up all night!" you need to shut down and go night night. And vice versa, when you’re in bed with pillow over your face, and you can think of nothing worse than putting your two feet on the floor, that’s exactly what you have to do, if you’ve slept your eight hours.
Sleep hygiene is even more complicated when you give birth to two insomniacs. Who would have thought putting your head on your pillow would be so much work--but for a manic depressive, keeping a regular sleep schedule has got to be one of the most difficult disciplines in recovery. But it is crucial to an effective treatment of depression--and a must for maintaining a stable mood--because alterations in sleep affect circadian rhythms, our internal biological clocks, which govern fluctuations in body temperature and the secretion of several hormones.
For a year and a half I've kept a mood/sleep journal to track how my zzzzs affects my thoughts. This is what I learned: if I slept less than seven hours, I was prone to mania, and if I slept over nine, I felt more depressed.
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between hot flashes and back pain at night when its time to sleep i really see more than 3 hours at all in a night.
i am nothing but a pill pusher till the MD finds out what will work for me for my back pain, have been through all pain management appt. i can go to,nothing works............ i am a mess.......... need sleep
kathy
Kathy, I too have back pain and the hot flashes. Have you tired a chiropractor for your back? They can do wonders. I have degenerative disk disease as well as a herniated disk at C 5 & 6. I neurologist told me I would have to have surgery for the herniated disk. The surgery would have to be performed by going through my throat to do it. I said no way. I decided to go to a chiropractor. He has helped me a lot. He relieves the pressure on my spine and does massage and heat therapy. And it really is not at all that expensive. I feel so much better when I leave his office. I don't have the pain like I did, it is only mild now. I still have not had the surgery and that was 10 yrs ago I was told I would have to have it. Try it, It may help you like it did me. As for the hot flashes, if you ever find out what will help, let me know. Soy relieves it some. Black Cohosh helps a lot but I can't take that because it lowers my heart rate and I refuse to take precribed hormones because some of them cause cancer. Hope all this halps you girl.
Kathy, I too understand all to well what you are going thru. Iam 46yro female who is lucky to get 2-3 hrs sleep during whole night. And those hours are broken up into 20-30min intervals. I have right shoulder pain that causes my whole upper back to contract. Also I have been having severe muscle cramps in both legs and feet. Pain is so severe that it takes at least half hour to go back to sleep. I am currently using muscle relaxers and pain med prescribe my doctor, but it provides little help. Iam so stressed out about not sleeping. Sleeping is now a added stress. I get upset when it is near time for bed, knowing what my night will probabley be like. Any help from anyone would be greatley appreciated. God Bless!!
Hi Kathy,
For Hot Flashes-& night sweats I used a herbal medication called "Dong Quin"or (angelica) take ONE a day. I bought the pills at Copps Foods. If you skip -your period might start -it is that effective!! I took it till my periods were over. I never had a hot flash or night sweat or irregular periods once while using Dong Quin. It sure made a difference in my life /
Also for leg cramps I take a 50 mg tablet of pottasium Once a day in the morning . If I over exert by climbing steps or walking up hill & get cramps even after taking the one Pottassium pill in the morning . I take another pill once the cramps start-Amazingly in a few moments my body relaxes & I can go back to sleep . Good Luck!Diane
I can really relate to the back pain and being unable to sleep. I myself just was informed that i have a bulge in my back disk so that is what cause the pain some of the medecine works some don't. On days when the meds are not working those are the days my sleep is non-existent and i may sleep 3 or 4 hrs if that many. However, i have considered going for accupuncture.I also thought about a more Eastern approach in dealing with this pain. I hope that helps. Shheri.
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