Sleep Tips for Trauma Victims
Sleep disturbance is one of the most common problems victims face following violent trauma. It can be very difficult for survivors to relax enough to get to sleep, and then once in a slumber, nightmares can prevent a truly restful night's sleep. Yet sleep is essential to the mental, physical and emotional healing processes, and a lack of sleep can make an already difficult situation even worse.
In the first few weeks following a violent experience, it is helpful to look at sleep in a different light. Your body is "on guard" and your mind can be racing; these are typical physical responses to trauma. It can take weeks or months to "calm down." Insomnia and nightmares are the most common sleep problems experienced by victims, and most survivors will notice that these disturbances subside within a month or so. If they persist, it is important to seek assistance from a medical professional and/or sleep specialist so that the condition does not become chronic.
As a survivor, you may not be getting enough sleep, or at least not enough quality sleep, while your body and mind are working hard to cope, understand and heal, and this condition can lead to exhaustion. It is important to know that your energy level will be reduced, so it may be helpful to cut back on certain activities, when possible, until you feel more rested.
Many victims turn to alcohol in an effort to ease their physical and emotional pain, and to help them sleep, but alcohol can have a negative impact on sleep and on the healing process, in general. Research shows that alcohol leads to less restful and lower quality sleep during the second half of the night, and it can damage your airways, which makes snoring worse and breathing more difficult-all playing into a poor night of sleep. It is best to avoid alcohol, especially if you are experiencing sleep problems.
The more you know about sleep problems, how to work through them and when to seek the assistance of a medical professional or sleep specialist, the better you can advocate for your own health and healing. Here is some additional information on sleep problems, followed by some trauma-informed sleep tips to consider.
Common Sleep Problems Following a Trauma
- Flashbacks and troubling thoughts can make falling asleep difficult.
- The victim might feel the need to maintain a high level of vigilance, which can make sleep difficult.
- For those who experience violent situations, nighttime and darkness can, in and of themselves, bring about added anxiety and restlessness.
- Taking naps during the day might be helpful, but, if overdone, can also interfere with your efforts to sleep through the night.
- Once asleep, nightmares can frighten a survivor back to consciousness, and getting back to sleep can be very difficult.
- Many survivors use alcohol or other drugs to numb the emotional and physical pain following trauma. These substances can not only impact the healing process, they can also exacerbate sleep problems.
How Sleep Problems Can Affect You During the Day
According to the National Sleep Foundation, an adult should get between seven (7) and nine (9) hours of sleep each night. This goal can be challenging even under the best of circumstances, with work, family life, hobbies and other interests that keep us busy. For survivors of violent crime, it can be even more difficult.
For someone experiencing trauma-related sleep disturbance, a lack of sleep can increase or lead to irritability, feelings of distress, and vigilance, in addition to fatigue. Concentrating and focusing on the day's activities can be overwhelming.
What Should I do if I'm Having Sleep Problems?
Many survivors experience some form of sleep disruption following trauma. If the disruption is affecting you during the day, if it persists for a number of weeks, or if the problem is worsening, consider consulting a physician or sleep expert. Prolonged sleep disturbance can lead to physiological changes, so consider seeking professional assistance sooner rather than later.
What Might a Doctor or Sleep Expert Want to Know About My Sleep Changes?
A sleep expert or physician may want to know more about your traumatic experience and whether you had or are having sleep disrupted by nightmares about the event(s). They may ask if the dreams are causing you to avoid sleep at all, and if they heighten your fear. General sleep habits may also be discussed to see how you have adapted your sleep.
Trauma-Informed Sleep Tips to Consider
- Sleep in a location where you will feel most rested and safe. While the bedroom is optimal, it may not be possible to rest there soon after the trauma if you experienced violence in that room.
- Create an environment in which you can sleep well. It should be safe, quiet, cool and comfortable. While it often helps to sleep in a dark room, if keeping a nightlight on helps bring about a more safe feeling, then consider keeping the room dimly lit. It may also help to have a friend or family member stay in the room, or perhaps in a nearby room, while you are sleeping.
- Engage in a relaxing, non-alerting activity at bedtime such as reading or listening to music. For some people, soaking in a warm bath or hot tub can be helpful. Avoid activities that are mentally or physically stimulating, including discussion about your violent experience, right before bedtime.
- Do not eat or drink too much before bedtime and recognize the negative role that alcohol can have on your sleep.
- Rest when you need to rest. It is common to feel exhausted after a violent trauma, so you may need more rest or to rest differently during this time. Relaxing and resting for brief times throughout the day and taking short naps (15-45 minutes) may help.
- Go to bed when you feel ready to sleep. Try not to force sleep, which can add to the pressure of wanting to get to sleep. Developing the harmful habit of lying in bed awake for long periods when you want to sleep is counter-productive.
During the day:
- Consume less or no caffeine, unless it helps you drive safely.
- Avoid alcohol and nicotine, especially close to bedtime.
- Exercise, but not within three (3) hours before bedtime.
The National Sleep Foundation Offers Some Additional General Sleep Tips
- Maintain a regular bed and wake time schedule, including weekends.
- Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
- Sleep on a comfortable mattress and pillows.
- Avoid using your bedroom for things like work, computer activity and television.
- Finish eating at least two (2) hours before your regular bedtime.
- Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
- Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
- Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can inhibit quality sleep.
- Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
For more information on sleep and overcoming sleep problems, please visit:
Our thanks to the National Sleep Foundation, Barry Krakow of The Sleep and Human Health Institute and Dr. Gregory Belenky for their contribution to this section of the Witness Justice Web site.
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