Bad dreams in color and very active cause me to be exhausted in the Morning. Any advice would be appreciated. Doctor suggested new medication for treating military who have ptsd. I would rather not take more pills. Already on prozac, clonazepam and adderral.
Hi, vivid and disturbing dreams, especially those that leave you feeling exhausted in the morning, can significantly impact your well-being and quality of life. It's good that you're discussing these issues with your doctor, but if you're hesitant about starting new medication, there are non-pharmacological approaches that you might find helpful. It's important to note, though, that these suggestions are complementary and should not replace the advice of your healthcare provider.
Here are some strategies that might help:
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Sleep Hygiene: Establish a regular sleep routine. Go to bed and wake up at the same time every day, even on weekends. Make sure your sleep environment is comfortable, quiet, dark, and cool.
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Limit Stimulants: Reduce or avoid caffeine and nicotine, especially in the hours leading up to bedtime. Since you're on Adderall, which is a stimulant, discuss its timing and dosage with your doctor as it might affect your sleep.
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Relaxation Techniques: Practices like deep breathing, meditation, progressive muscle relaxation, or gentle yoga before bed can help calm your mind.
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Mindfulness and Visualization: Engaging in mindfulness meditation or visualization exercises can help you manage stress and potentially reduce the intensity of bad dreams.
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Journaling: Writing down your thoughts and worries before bed can help clear your mind. Additionally, keeping a dream journal might help you identify patterns or triggers for your dreams.
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Physical Activity: Regular physical exercise can improve the quality of your sleep. However, avoid vigorous exercise close to bedtime.
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Dietary Considerations: Have a light snack before bed if you're hungry, but avoid heavy or large meals.
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Counseling or Therapy: Since you mentioned a military background, it's possible that your dreams might be related to PTSD. Therapies like Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) can be effective for PTSD-related symptoms.
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Limit Screen Time Before Bed: Exposure to light from screens (phones, computers, TV) can interfere with your body's sleep-wake cycle.
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Consider Natural Sleep Aids: Options like melatonin or valerian root are often used, but it's important to discuss these with your doctor, especially considering your current medications.
It's tough dealing with exhausting dreams, but there are non-medication strategies you can try. Focus on improving sleep hygiene limit screen time before bed, avoid caffeine in the afternoon, and create a calming bedtime routine. Relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness can help ease your mind before sleep.
You might also try journaling before bed to process thoughts that could be feeding into the dreams. If the dreams are PTSD-related, trauma-focused therapy like EMDR (Eye Movement Desensitization and Reprocessing) can sometimes help reduce their intensity.
Since you’re already on multiple medications, it's worth discussing these non-pill options with your doctor or therapist to find what works best for you.