Georgia Maxwell
12 Aug 2024
Sleep
When we experience trauma it can affect us in a variety of different ways, one of these being problems with our sleep. This might look like suffering from nightmares or vivid dreams, having trouble falling asleep, waking up more often in the night and being unable to get back to sleep. After a traumatic experience the brain responds strongly and becomes overstimulated which may cause an influx of adrenaline, it can then become difficult for the body to regulate itself and return to our baseline once again. This dysregulation then leads to us having issues with our sleep among other trauma symptoms.
If you are struggling with sleep, below are a few things you can try.
Creating a night time routine:
Creating a healthy sleeping routine that feels right for you, that you can stick to is important. Including taking time to wind down with something that calms you such as reading, or a warm bath can be helpful up to 1-2 hours before getting into bed. Aiming to go to bed and hopefully fall asleep and wake up at a similar time every day is also a good addition to your routine.
Get out of bed:
If you are struggling to sleep, the best thing to do is to get out of bed and do something relaxing until you feel tired again. This could be reading, listening to soothing music or playing a repetitive game such as a sudoku.
Lower your screentime:
Ideally it's best not to have any electrical devices in the bedroom however we understand this can be hard. The blue light from a phone or TV can trick your brain into waking up, thinking it's day time, which can make it harder to fall asleep. Try not to start scrolling on social media in bed, ideally try not to look at your phone when in bed and give yourself time between turning off the TV and winding down for sleep. Avoiding these devices up to two hours before bed can mean falling asleep can be easier.
Create a comfortable space:
Your bedroom needs to feel like a safe and calm space in order for you to fall asleep. Think about what might make you feel more comfortable and snug at night. This could be a small nightlight, change in pillows or bedding, weighted blankets, soft blankets, a hot water bottle, higher or lower temperatures, whatever feels right and most cosy for you.
Limit your caffeine intake:
Ideally, you should not be consuming any caffeine after 12pm. Caffeine can stay in our bodies 5-7 hours after consumption. If you can try and change to a caffeine free tea or coffee in the afternoon, it tastes just as good!
Don’t eat before bed:
You should try to leave a few hours in between your last meal and sleep. Food can stimulate the brain and cause us to feel more awake, almost signalling to our body that it's time to do something so the earlier in the evening you eat the better.
Alcohol Intake:
Although it may seem as though alcohol can help with sleep, it can actually lower the amount of REM sleep we get. REM sleep is the stage in which we are in ‘deep sleep’ and is essential for memory and emotional processing. Try to lower your intake and have as many evenings as you can alcohol free.
Nightmares:
Nightmares are very vivid, disturbing dreams that cause us to wake up feeling fearful and anxious. Nightmares can be a symptom of trauma; they can make us feel like we are re-experiencing the trauma and cause a fear of falling asleep. This can be really scary and intense. Here’s what to try:
When a nightmare occurs it is important to bring ourselves back into the present moment and remind ourselves that we are safe right now, we need to try and make our brains and bodies understand that that was a nightmare, that was not real, that you are safe right now. Here are a few tips:
1. Get out of bed, turn on a light and look at your surroundings.
2. Remind yourself that you are safe, and the nightmare was not real. Say this out loud.
3. If you have somebody sleeping next to you or in your house, wake them up. A loved one can make us feel safe, bring us back into the present and remind us of what is real.
4. Take some deep breaths. Breathe in through your nose and out through your mouth, try to exhale for longer than you inhale
Have a hot drink such as a herbal tea or hot chocolate, something comforting and soothing.
If you have a pet in the house perhaps go and sit with it for a while
If you have a child sometimes just seeing them safe and sleeping helps us calm our nervous system
Or you can try some grounding. A technique that can be really helpful is 5,4,3,2,1:
5 things you can see.
4 things you can feel.
3 things you can hear.
2 things you can smell
1 thing you can taste
This is by no means all that can be tried but hopefully something within this article will help you get some extra hours sleep. If nothing is working and your lack of sleep is impacting your daily life please seek medical advice from your GP. Sleep is so important and a good night's sleep can help us so much with our emotions and resilience.
Additional Resources:
Justin Haven Dream Completion technique:
This technique has been known to help those suffering with PTSD and nightmares. It is about taking control of your dreams. https://www.youtube.com/watch?v=1WtZKo-0fFo
Insight Timer:
Insight Timer is a free meditation app that can help with relaxation and sleep. https://insighttimer.com/en-gb
Calm App:
The Calm app includes sleep stories, guided meditations and more.