Trauma and Sleep
Traumatic experiences can seriously impact the quality and amount of sleep we get.
This is because after a traumatic event the brain is overstimulated from adrenaline which causes the body to be in a higher state of alertness and awareness we refer to as hyper-vigilance. This makes it difficult for the body to relax and fall asleep or stay asleep. People who have developed PTSD and experience flashbacks may notice that the flashbacks happen just as frequently at night as they do during the day and may also have nightmares, which startle them awake and make falling back asleep extremely difficult.
When the brain is in a state of hyper-vigilance it will naturally perceive things to be more dangerous or stressful. For example, sudden noises may cause a startle reaction, natural night sounds might become distracting or seem louder and more threatening than usual, or the darkness of the room may suddenly cause worry about things we can’t see. Being in a state of hyper-vigilance for too long is stressful for the body as it experiences more anxiety and we start to produce higher levels of cortisol, the stress hormone. Over time the lack of sleep can also impact our daily functioning making normal tasks seem more difficult, emotional, and overwhelming.
While distressing, the body’s response to trauma is natural and if properly cared for these issues usually resolve after 3 months once safety is reestablished. But when left unaddressed these symptoms can persist and develop into PTSD, depression, anxiety disorders or panic disorders. To help your body heal from a traumatic experience it is important to reestablish a routine, connect and engage with loved ones, move your body and if symptoms are overwhelming and you find you are struggling to do these things—seek trauma focused therapy.
An important part of reestablishing safety is routine, and part of that routine is good sleep. While sleep issues after a traumatic experience can be distressing and difficult, research is suggesting that being able to sleep after a traumatic event can reduce intrusive trauma-related memories and make them less distressing. Targeting sleep issues in the early treatment of trauma has also been shown to reduce the risk of developing PTSD.
In the days following a traumatic event it may seem like a good night’s sleep will never exist again, but you will and there are things you can do to help your body along the way.
Here are some suggestions for reestablishing a healthy sleep routine to help your body recover from trauma:
Sleep in a comfortable and safe environment. Sleeping in a bedroom is recommended, but if the traumatic event happened in a bedroom, it may not be ideal to sleep there.
Create the comfort and safety you need. Have the temperature set at the level that makes you most comfortable, preferably on the cooler side. If a dark room triggers a stress response, consider a dim nightlight. If being alone is a trigger, have a friend or family member sleep in the room next to you, or in the room with you. Weighted blankets have also shown to increase comfort levels.
Go to bed when you are ready to sleep. Lying in bed and thinking about not sleeping will often make insomnia worse. If you can’t sleep, try doing a low-key activity for a few minutes (i.e., reading a book, listening to soft music, making a cup of tea, etc.) and then returning to bed.
Take naps. If you’re not sleeping during the night, a quick 15–45-minute nap during the day may help you rest and recharge. Avoid frequent naps during the day though, as these can lead to a decreased ability to fall asleep during nighttime hours.
Other tips for restful sleep include:
Turn off electronic devices. Research has shown that the blue light emitted from handheld devices can negatively affect the quality of sleep. Shut off electronic devices and stop using them an hour before you go to bed.
Limit caffeine intake to 3 cups of coffee or less per day. Try to avoid caffeinated beverages in the few hours before bed. Trauma will leave your body overstimulated so there is no benefit to adding more stimulation to the mix.
Establish a relaxing bedtime routine. Whether it’s taking a warm bath, reading a book, or meditating, find something that helps you relax physically and mentally. Creating a routine helps to cue to body and brain that it is time to relax and wind down for sleep.
Most importantly have patience. Your body is responding appropriately to something terrifying and/or painful that happened. It is natural for it to try to protect you from further harm. Shaming, judging, or pushing yourself to “get over it” or “move on” faster won’t help, instead it only adds stress to an already stressed system. So go slow, take your time, and take care of yourself as you restore safety.
If you are having been struggling with past trauma and are interested in working through it with a professional, please reach out at Katelyn@guideposttherapy.com for a consultation. It would be an honor to work with you toward healing.
