How do you guys deal with sleep issues post deployment?

SPC Private RallyPoint Member — Mon, 12 Dec 2016 17:54:34 -0500

Hey guys, it's been about 3 months since I've been back from AFG and I was just wondering, how you guys deal with sleep issues? Nightmares, night sweats, anxiety, waking up feeling like your having a panic attack, etc..

It's been difficult for me to get any rest since I've been home. Not sure why. Anyone have any helpful tips?

Much appreciated.

Response by MSG Private RallyPoint Member made Dec 12 at 2016 5:57 PM

MSG Private RallyPoint Member — Mon, 12 Dec 2016 17:57:04 -0500

Contact your Chaplain and/or MilitaryOneSource.

Response by MSG Private RallyPoint Member made Dec 12 at 2016 5:59 PM

MSG Private RallyPoint Member — Mon, 12 Dec 2016 17:59:09 -0500

SPC Private RallyPoint Member , seriously....don't screw around with this. If you are having these issues, get help immediately. Don't try and solve them yourself.

Response by 1SG(P) Private RallyPoint Member made Dec 12 at 2016 6:38 PM

1SG(P) Private RallyPoint Member — Mon, 12 Dec 2016 18:38:38 -0500

Please speak with your doc or chaplain. Don't fuck around with this. It can work out but only if you take of it. Hang in there.

Response by SSG Private RallyPoint Member made Dec 12 at 2016 6:38 PM

SSG Private RallyPoint Member — Mon, 12 Dec 2016 18:38:47 -0500

I agree with MSG Private RallyPoint Member, take it seriously and get some assistance. It also can't hurt to make sure you are getting plenty of exercise, have a healthy diet and keep a journal. Praying and meditating can be helpful as well if your inclined toward those things.

Taking long runs used to help me a lot when I was dealing with stress. So did cutting out junk food and making sure I was drinking lots of water. Keeping a journal and meditating helped me as well.

Response by CPT Mark Gonzalez made Dec 12 at 2016 7:16 PM

CPT Mark Gonzalez — Mon, 12 Dec 2016 19:16:18 -0500

Get seen by a sleep doctor and mental health. There are absolutely things that can be done to help you.

Response by LTC Private RallyPoint Member made Dec 12 at 2016 8:32 PM

LTC Private RallyPoint Member — Mon, 12 Dec 2016 20:32:25 -0500

I think the answers you have gotten from others are on point. I would add a couple points. We are creatures of habit and sleep hygiene is critical and often sacrificed in the deployment environment. It is part of the Performance Triad for a reason. Lots of good googleable info it. Beyond the basics, melatonin is a safe "what can I do now" over the counter sleep aid. Traditional Medicine is a brand of tea (I don't own stock in it) that we have used in our hospital for a decade. I agree with getting connected with BH, your PCP, and a good buddy...but don't overlook the basics. The non-prescription suggestions above WITH good sleep hygiene is a great place to start. PM me if I can be of why further help.

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

Twelve Simple Tips to Improve Your Sleep | Healthy Sleep

Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—known as “sleep hygiene"—that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia, jet lag, or...

Response by SFC George Smith made Dec 12 at 2016 9:19 PM

SFC George Smith — Mon, 12 Dec 2016 21:19:57 -0500

Miller Light and Jack Daniels...

Response by SGT Philip Roncari made Dec 12 at 2016 9:37 PM

SGT Philip Roncari — Mon, 12 Dec 2016 21:37:36 -0500

I can see from your prior posts and responses,comments you seem to have a good handle on the situation,just a bit of personal advice,don't drink!

Response by CSM Charles Hayden made Dec 12 at 2016 10:38 PM

CSM Charles Hayden — Mon, 12 Dec 2016 22:38:12 -0500

SPC Private RallyPoint Member Question is: Who is in charge, of your mind?

Please find a peaceful place that you remember, study and focus; how, what, when, where!

I mentally; drive while noting all of the land marks, from
my cousins house in Columbus, OH, to Zanesville, OH.

At Zanesville, an inflated inner tube magically appears. I go aboard, keeping you know what out of snapping turtle reach and float down the river. If I don't fall asleep by one of the 13 dams on the Muskingham River, I start over!

WHO IS IN CHARGE? CAN YOU FOCUS?

Response by SPC Private RallyPoint Member made Dec 12 at 2016 11:36 PM

SPC Private RallyPoint Member — Mon, 12 Dec 2016 23:36:08 -0500

I can't speak from experience as I have yet to deploy but I have listened to those that have and have had similar problems sleeping. I've been told sleeping on a hard surface helps, such as the floor. As well as PT before bed, get a 3 mile run in before trying to lay down.

It was also mentioned to avoid things that can help you sleep such as pills or alcohol as you might become addicted to it without realizing it. A once in awhile sleep aid becomes an every night occurrence.

If you have trouble resting your mind, something that might help is reading. Find a book that you might be interested in and read for an hour before bed.

Response by SSG(P) Private RallyPoint Member made Dec 13 at 2016 7:57 AM

SSG(P) Private RallyPoint Member — Tue, 13 Dec 2016 07:57:45 -0500

Talk to a medic or another agency about stress relief sooner rather than later. I know a lot of people who tend to try and deal with the problem on their own and it only gets worse. Your sleep is important and not being able to will start to hinder your performance which may hurt your career.

Response by SGT David T. made Dec 13 at 2016 8:08 AM

SGT David T. — Tue, 13 Dec 2016 08:08:37 -0500

NyQuill...the green death stuff not the other flavored kind.

Response by CSM Richard StCyr made Dec 13 at 2016 9:10 AM

CSM Richard StCyr — Tue, 13 Dec 2016 09:10:32 -0500

Go see the Doc, it doesn't get better with time, in fact the sleep deprivation in itself will cause you to do some odd things.

Response by Cpl Justin Goolsby made Dec 13 at 2016 12:12 PM

Cpl Justin Goolsby — Tue, 13 Dec 2016 12:12:40 -0500

I use a variety of methods to get me to sleep. Self medication. Sometimes I might take Nyquil. Sometimes regular sleeping pills. I never mix them. I never take them 2 nights in a row so my body doesn't get used to it. I'll also push myself to the physical limits until I basically pass out from exhaustion and let my body reboot.

Response by MSG Private RallyPoint Member made Dec 13 at 2016 12:28 PM

MSG Private RallyPoint Member — Tue, 13 Dec 2016 12:28:53 -0500

I've seen some really good posts hear, and have been thru it myself, the longer you wait the worse it gets, until you get the right help, counselling, meds or what ever, but in the mean time keep yourself occupied exercise, find a hobby to take your mind from the idle time, biggest get help now

Response by 1SG Private RallyPoint Member made Dec 13 at 2016 7:23 PM

1SG Private RallyPoint Member — Tue, 13 Dec 2016 19:23:42 -0500

MSG Callan provided correct, pointed advice...stick to it. I would add (my personal experience): I never had sleep issues until after my 2nd deployment. The change back to normalcy for me was a cruise...7 days on a ship with a balcony. I slept with the balcony door open with no noise but the ocean against the ship. I slept more that week than I did the entire first month back. After going home, the insomnia gradually went away.

Response by CSM Private RallyPoint Member made Dec 14 at 2016 6:14 AM

CSM Private RallyPoint Member — Wed, 14 Dec 2016 06:14:10 -0500

I use a weighted blanket, you Google information about weighted blankets and PTSD. Works very well for me. Also don't be afraid to seek out some professional help from a health care provider, it is not weakness to seek help, good luck and godspeed.

Response by CSM James Winslow made Dec 14 at 2016 6:14 AM

CSM James Winslow — Wed, 14 Dec 2016 06:14:37 -0500

Lots of good advice in this topic, and the best is that you are NOT alone in this. I had some of the same problems when I came back from my last tour. One of the real problems is the absence of a "Battle rhythm" to structure your day. You had one before you left (you probably didn't think about it much then), You had one when you were in AFG, now it has changed again. Basically, develop a schedule for yourself that involves regular stuff. Get up at the same time every day, do PT the same time every day (even when you are on leave) eat around the same time... You get the picture. For anxiety related issues, talk to a professional, try and use natural methods of relaxation, and stay away from the pills- they do not fix what is really wrong- that sense of hyper-alertness and waiting for the unexpected to happen, then the adrenaline rush from that. Develop a physical/mental discipline (yoga, swimming, martial arts) to calm yourself. If you weren't directly in the Korengal Valley, it is probably the absence of the Camaraderie you felt with your teammates that you are feeling. Join the VFW, the American Legion, or one of the other Veterans organizations out there. Get involved in your community/post. Participate in physical events (marathons, runs, Biking events) Do "stuff". One thing is for certain- Self medicating with copious amounts of alcohol is not the answer. Getting involved and human contact is.

Response by SSG Duane Tyler made Dec 14 at 2016 6:54 AM

SSG Duane Tyler — Wed, 14 Dec 2016 06:54:41 -0500

DON'T DRINK ALCOHOL to fall asleep it will only lead to much bigger problems for you, your family and your career. Go see a doctor immediately and be honest about your sleep problem(s). If you are prescribed meds take it per direction of your physician. If it doesn't work don't take double doses (abuse it) just go back and tell the Doc it's not working. Most physicians will work with you on this because they know that you are not the only one with this issue.

Response by COL Private RallyPoint Member made Dec 14 at 2016 7:59 AM

COL Private RallyPoint Member — Wed, 14 Dec 2016 07:59:24 -0500

To begin with, thanks for asking this question. It confirms you are aware and acknowledge there is a problem. Now, it is time to focus on problem-solving. The first step is to talk to your spouse/partner, if you have one, to let them know you will be seeking help and need their assistance. Next, inform your doctor of your situation and expect a referral to a psychiatrist, sleep disorder specialist and possibly a counselor. The reason for this is to determine the underlying reason for your struggles. Be honest with them and. Be a member of the team, not just a patient. Finally, do not make drastic life changes on your own. Continue to re-establish your social life, family life and work-life balance. Maintain your physical fitness, do your best at your job/profession, work to stay positive, eat, set a sllep schedule (even if you struggle) and be patient. We all go through this and some complete their transition faster than ever. Good luck. Feel free to contact me directly, if you are comfortable.

Response by SFC James Lahtonen made Dec 14 at 2016 8:58 AM

SFC James Lahtonen — Wed, 14 Dec 2016 08:58:41 -0500

SEEK HELP NOW!!!! Get to your behavior health specialists, and possibly your PCM. I don't know your situation, but if you have sleep apnea, it aggravates the demons. Stop drinking if you haven't already, again it just aggravates the demons! Talk to your friends and or spouse openly, and I understand that there are things you don't want to share. I saw a psychiatrist for a while and he helped me a lot, group therapy not so much. BLUFF: Get help now, and involve others, they will truly be your life line.

Response by SGT Alan Dike made Dec 14 at 2016 9:27 AM

SGT Alan Dike — Wed, 14 Dec 2016 09:27:27 -0500

Go talk to a medical professional...

Response by SGT Alan Dike made Dec 14 at 2016 9:38 AM

SGT Alan Dike — Wed, 14 Dec 2016 09:38:39 -0500

I don't know what happened to my previous post so I'm repeating it.
Seek medical aid. Talk to a psychiatrist, your Chaplain, etc. Your body has been under stress for the last year.. it needs to adjust back, and that takes time. There may have been things you did or see that keep you up at night, or it could just be a heightened state of awareness...

That said, avoid drinking yourself to sleep, or popping sleeping pills. That just masks the problem, but it doesn't solve it. IF you are having issues, try some L- tryptofan. You know, the same stuff that is in turkey.. It metabolizes into melatonin.. a natural sleeping aid that you can buy OTC, or make yourself (your body is supposed to me manufacturing it). The other thing it metabolizes into is serotonin. Serotonin is believe to help balance mood swings, and supposedly not having enough can cause depression.. Not sure how proven it is.. but those are chemicals you already have in your body.. A bit safer than taking alcohol.. a depressant.

Response by SSG Alfonso Pagan made Dec 14 at 2016 12:37 PM

SSG Alfonso Pagan — Wed, 14 Dec 2016 12:37:02 -0500

Stay busy with stuff you like to do, workout hard at the gym or a sport activity you like, find spiritual support, and most important seek behavioral health help and commit to the treatment. Also have a support system friends ,family etc. The sooner the better.

Response by SSG Mark Franzen made Dec 14 at 2016 6:42 PM

SSG Mark Franzen — Wed, 14 Dec 2016 18:42:13 -0500

Have you seen a Doctor that's deals with that stuff like a Phycologist he might give you some help.
when I was in I slept with my M16 and My 45. I would recommend a counselor and they are pretty darn good I have PTSD AND IT SURE HELPS GOOD LUCK AND IF NEED ANY OTHER HELP LET ME KNOW.
SSG MARK FRANZEN
US ARMY

Response by MSgt Mike Briney made Dec 14 at 2016 7:35 PM

MSgt Mike Briney — Wed, 14 Dec 2016 19:35:15 -0500

Lots of good advice here. I recommend that you seriously consider talking to someone about it as well. These demons are certainly hell, and no, the booze doesn't help. It is going to take some time. Get your battle involved and actively looking after you. Hang in there brother.

Response by PO1 Donald Vinson made Dec 15 at 2016 2:35 AM

PO1 Donald Vinson — Thu, 15 Dec 2016 02:35:57 -0500

I'm not a Dr. But I have been through these same issues and my advice to you would to seek assistance. I was eventually diagnosed with PTSD. Please don't wait and think this will just go away, as you will find out that it doesn't. If you need to talk to someone just for the hell of it feel free to contact me anytime.

Response by SSgt Michael Cox made Dec 15 at 2016 11:08 AM

SSgt Michael Cox — Thu, 15 Dec 2016 11:08:29 -0500

Go talk to a counselor. I know everyone wants to stay in as long as possible but PTSD is a claimable disability through the VA. I'm not sure what the current rules are about going to mental health but if you don't feel comfortable going on base go to the nearest Vet Center they do PTSD counseling and if they do it for active duty like they do for us vets it all stays in house.

Response by SPC Private RallyPoint Member made Dec 17 at 2016 4:11 AM

SPC Private RallyPoint Member — Sat, 17 Dec 2016 04:11:59 -0500

Thank you to all who have taken time out of their busy lives to throw advice my way. It truly means a lot to me. I'll be seeing a counselor soon, and I'm honestly excited too (especially since it has worked for those of you who have talked to someone)! You guys are awesome. I never expected such feedback.

Also if there is anybody else out there who struggles with the same issues, or any issues at all current/post deployment, and you need to talk to someone going through the same stuff, message me! Always looking to help out my brothers and sisters in arms.

"Climb to glory!"

PFC Onofrei