Okay, so I’ve been functioning on an average of 6 hours of sleep a night — my acupuncturist says that this should be enough for me. I’m getting older, and as you age, you tend to need less sleep.
My neuropsychologist, on the other hand, knows full well that it’s no good for me to get 5-1/2 hours of sleep one night, then 6-1/2 hours the next, and 6 hours the next, and then (if I’m lucky) 7 hours of sleep. They know what havoc it can wreak with me, and there’s none of that fanciful “6-7 hours is more than enough” stuff coming out of their mouth.
I know, myself, that 6-7 hours is nowhere near enough. I’ve been struggling along with about that much sleep, each night, for quite some time now. Months. If not years. I function better on at least 8 hours a night — but I’ve been struggling to get even 7 hours at a shot.
Last night I got about 8-1/2 hours. Woo. Hoo. I went to bed early at 9:30, and I woke up around 6. I woke up actually feeling like I’d gotten some sleep. Pretty amazing. And I’m ready for whatever the day brings, which is a handful of errands, followed by a get-together with friends (and some strangers) to celebrate someone’s pending nuptials.
So, what worked? What helped me get to sleep by 9:30? Well, a couple things:
- I was actually tired last night – I could feel it in my bones. This is different from how things usually are with me, because I’m usually so tired that I cannot even feel how exhausted I am. I’m wired, pushing through on adrenaline, and nothing can stop me or even slow me down. It’s a terrible way to live, and going to bed is a real chore and a struggle when I’m that exhausted. But last night, I could feel how tired I was. I was yawning like crazy before, during, and after dinner, and I couldn’t even keep my attention on the television, so I turned it off, did the dishes, wrote a little bit, and went to bed. When I got in bed, it felt so amazing to be horizontal and just be able to sink into the mattress and let it all go. How did I manage to let myself feel tired? Here’s how:
- I had a nap yesterday afternoon. I managed to step away from my work for 45 minutes, and go to my car, which I parked in a remote dark corner of the parking garage. I lay a jacket over my body and face, and after I few minutes of getting comfortable, I slept. I’ve had a hell of a time being able to relax at work. I’ve tried stepping away to sit and meditate, and that does help me at times. But nothing helps like just getting 20 minutes of sleep. That’s the only thing that actually keeps me going. The only problem is, I haven’t been able to come close to feeling sleepy at work. I know I’m wired. I know I’m beat. I know I need to catch some zzzz’s. But I haven’t been able to get myself there. Till yesterday. How did I manage to sleep? Here’s how:
- I put on my “Stress Hardiness Optimization” (S-H-O) relaxation CD, and I just let it all go. I originally intended to just do the relaxation, but I often end up sleeping when I do that, so that tells me I really needed to sleep That’s what happened yesterday. I got a little turned around with the settings on my phone, and I had to fiddle with that a little bit before I got the tracks to play properly, but I did figure it out eventually, and that was good. I had a some trouble just relaxing at first — which is to be expected. But after a little while, I was able to just relax and let it go… and then I got some sleep. I only slept for 20 minutes or so, which is all I needed. And then I was up and ready to go back into the fray — which is what it is.
I’ve missed listening to those MP3s and I realize that they’re really an important part of my continued recovery and functionality. I have been listening to Belleruth Naparstek, now, for about 7 years. You should really check her out, if you get a chance. I believe she’s got MP3s up on iTunes, and you can get her CDs off amazon.com. I can’t recommend S-H-O enough – it’s literally a life-saver. She’s got a bunch of different recordings — for sleep, overcoming trauma, anger… you name it, she probably has a CD to help with it. Even dealing with dying (if that’s happening in your life, these days). And it helps. The science is sound, and my experience is even better evidence for me.
My experience is really all I need, to be truthful. It tells me, this works.
I found out about Belleruth from a friend who was dealing with PTSD, ’round about the time when I was figuring out my TBI issues, and I went to see her when she spoke, a few hours away from where I live. I was skeptical, at first, because it seemed like so much woo-woo flowery touchy-feely “wellness” stuff, that it turned me off.
But I tried to keep an open mind, and when I heard her talk, and I overheard others at the conference talking about her — and not only frilly psychotherapists, but tough guys who taught inner city public school — I was warming up to her work. And when I read her “Invisible Heroes” book and read about the physiological science behind PTSD and recovery and the role that guided meditations can play in recovery, I was well convinced.
And when I started using her CDs myself, I was converted 100%.
I have listened to her stress hardiness exercises intermittently over the years, and they really helped me, at the start of my recovery. But I got away from it because it started to get boring. And when they upgraded my phone at work, I lost the MP3s I had on my old phone, and I didn’t get around to putting them on my new phone. Yesterday, I had some time in the morning before I went to the office, so I put the MP3s back on my phone, and I’m really glad I did.
I think the thing that works for me — that makes the S-H-O work for me, is that I can turn off my head and listen to someone else do the talking for me. And there’s music that sets a slower pace… and the whole thing is engineered to calm down your system and strengthen you. It’s actually designed for military and first responder personnel, as well as people in intense work situations — the last of which applies to me. I am in an intense work situation, and I need the extra help. Removing stress from my life is not an option — it’s there, and it’s going to be there, and as long as I’m dealing with my TBI stuff (which is all the time), there is continuous stress in my life. So, I have to find a way to optimize my system for it, rather than running from it or trying to get rid of it.
So, I got my sleep last night — 8-1/2 hours worth. Woo. Hoo. This is seriously good news. And now I need to pace myself for my morning and give myself time later this morning after my errands, to listen to S-H-O again and do my relaxation. Maybe even get some sleep. Because the one thing that helps me sleep through the night, is getting a little nap during the day.
It just makes everything more workable. It totally saves my ass. And for power naps and stress hardiness optimization CDs, I am eternally grateful.