Veterans with PTSD

Stellate Ganglion Blocks May Be Free

Resources:
Sleep & Meditation

The following recommendations may be helpful to extend or improve the results of mental health treatments provided by Wells Medicine and may be helpful on their own. These supplementary resources and advice are not exhaustive and do not serve as medical advice or substitute for medical care.

Good sleep is an important part of maintaining your mental and physical health. Poor sleep often leaves you emotionally rigid, reactive, and fragile. A good night’s rest can enable you to better mentally and emotionally process your surroundings, and to feel a greater capacity to take on the small challenges of everyday life. Good sleep may also enable you to build lifestyle habits that may improve your baseline mood overall, such as exercising and engaging in social life. 

It is also important to know that using sleep aid prescriptions and over-the-counter medications may have a negative impact on your quality of life the following day. Many sleep aids can leave patients groggy, unmotivated, can decrease word-finding ability and mental clarity, and can decrease the desire to exercise and socialize even 2-3 days later. Alternative strategies for falling asleep, such as these resources below, may prove to be more sustainable in the long run.


General Advice

  • Sleep at least 6-8 hours a night, but not much more than that.
  • Sleep in a very dark, cool (68-72 degree), and quiet room.
  • Avoid napping and electronic devices after 6pm.
  • Avoid caffeine after noon and avoid heavy meals after 7pm. If you have anxiety, try to avoid caffeine entirely.
  • Get regular exercise.
  • Have a bedtime routine with a warm shower, light snack and quiet reading in the hour before bed.

Below is a list of vitamins, herbs, and supplements that may be useful for falling asleep.
Be aware of what other medications you are taking that may be disrupted by or already contain dosages of these supplements.

  • Valerian
  • Hops
  • Lemon balm
  • Chamomile
  • Milky oats
  • Lavender
  • Glycine
  • Taurine 
  • Theanine
  • 5 HTP
Supplements
More Resources