Trauma & Sleep—6 Sleep Tips
Every time you try to close your eyes—-you see it again. The vivid images, the haunting sounds, the overpowering smells, and the unsettling sensations, they all form a cloud that engulfs your mind.
You desperately scream in your head, begging for it to just be a dream, urging yourself to wake up—but it's as if your own body has betrayed you, refusing to respond. Frozen, you can't move, you can't even breathe. The darkness looms closer, threatening to suffocate you, but then, finally, you jolt awake, gasping for air, your heart pounding in your chest.
But even as you catch your breath and the terror momentarily subsides, the dread remains. Each time you eventually drift back to sleep, the darkness returns—an unwelcome visitor lurking in the shadows of your mind.
Every second of sleep becomes a battle, as you drift between moments of uneasy rest and restless anticipation, never knowing what horrors await you on the other side.
It's a terrifying cycle, one that seeps into every aspect of your being. We understand. We've been there too. Dealing with the aftermath of trauma is undeniably difficult, and we recognize that it profoundly affects not only your mind, but also your body. The imprint of trauma is unmistakable, manifesting in a myriad of physical and psychological ways.
Trauma, The Body & Sleep
Many individuals who have experienced trauma often struggle with sleep disturbances, such as insomnia, nightmares, sleep walking, or even night terrors. When we experience a trauma, our bodies release a flood of stress hormones like cortisol, adrenaline, and norepinephrine, which initiate the body's "fight-or-flight or freeze" response. Ideally, once the trauma or threat has passed, our bodies should return to their functional baseline. Unfortunately, in some cases, our nervous system remains "stuck" in this heightened state of arousal, making it challenging for survivors to find rest and stay connected to their bodies. This persistent hyperarousal lingers within us, continuously re-triggering us, even long after the initial threat has passed, often without our awareness.
So, what do you do when you’ve become afraid of your own sleep cycle?
How do you begin the process of healing your relationship with sleep and finding restful nights?
Well, it’s tricky because sleep issues rooted in trauma can be overwhelming. However, there are effective strategies and approaches that can be used to address and improve the quality of your sleep. With the right guidance and support, you can learn to navigate and overcome trauma-related sleep challenges, allowing you to find peace and rejuvenation in your slumber.
6 Sleep Tips for Trauma Survivors & PTSD Sufferers
Learn More About Your Body’s Responses & Reactions—Trauma survivors often struggle with sleep problems because they feel unsafe and don't understand why their bodies react the way they do. With help, you can learn about trauma and how it affects the brain, which can make a big difference in how you handle these challenges. Understanding why your body reacts a certain way help you recognize what triggers you and can give you more control over taking care of yourself during tough times.
Create a Bedtime Ritual/Routine—One significant step in managing trauma-related sleep issues is establishing a consistent and structured sleep routine. Going to bed and waking up at the same time each day helps regulate the body's internal clock and increase the likelihood of obtaining restorative sleep. Incorporating relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or guided imagery, before bedtime can also promote better sleep.
Sleep Environment—Creating a comfortable sleep environment is equally important. Ensure that your bedroom is well-ventilated, dark, and at a moderate temperature. Consider removing electronic devices that emit blue light, as this type of light can interfere with your circadian rhythm. Engaging in activities that promote relaxation, such as reading a book, taking a warm bath, or listening to soothing music, can further facilitate a peaceful sleep environment.
Trauma-Informed Yoga—Trauma-informed yoga is a type of yoga that combines breathing, specific poses, and positive words to help survivors manage the impact of trauma on their bodies, minds, and emotions. The poses and breathing exercises in trauma-informed yoga are carefully designed to uncover trauma imprints, support healing, restore balance to the nervous system, and reduce the hold that past traumatic experiences may have on one's emotions. The techniques learned during yoga can be used outside of class, even when help is not readily accessible, such as during sleepless nights after a nightmare.
Reach Out to a Therapist—It's important to know that trauma affects each person in their own way. So, personalized approaches are necessary to tackle sleep issues related to trauma. Getting help from a therapist who specializes in trauma can be really helpful. Seeking therapy, especially techniques like EMDR or CPT, can help address the reasons behind nightmares and make them happen less often.
Keeping a Journal—It's incredibly helpful to keep a journal by your bed for exploring dreams and emotions. By writing down your thoughts and feelings when you wake up, you create a private space for understanding and reflecting on yourself. This act of recording lets you explore your subconscious and discover hidden meanings and patterns. By regularly doing this, you can gain a better understanding and awareness of your inner world. So, whether you have a vivid dream or strong emotions when you wake up, grab your journal and start a unique journey of self-discovery.
Getting a good night's sleep is an essential component in this healing process. It's a step that requires patience and self-compassion, as you navigate through the ups and downs of your journey. Recognizing that it may take a while before going to bed feels comforting is a crucial aspect of this process. So, be patient with yourself as you work on repairing your relationship with sleep. Remember, it's not a linear process, but with perseverance, you will find moments of peace and restful sleep. And always keep in mind that you deserve healing, peace, and the gift of a good night's sleep.
If you are struggling with trauma and trauma responses like sleep disturbances or flashbacks, we understand the immense challenge you may be facing. Our team at Spilove Psychotherapy is well-equipped with the knowledge and expertise to assist you in your journey towards healing and recovery. Don't let these traumas control your life any longer—reach out to us today to schedule your free 15-minute phone call. By taking the first step, you are granting yourself the opportunity to regain control and find solace in a brighter tomorrow. Let us be your guiding light on the path to a healthier, happier you.