Washington, DC – Witness Justice, a national nonprofit organization assisting victims of violent crime, and the National Sleep Foundation (NSF) have teamed up to develop trauma-informed sleep tips, in an effort to assist victims with the often overlooked, but all too common and potentially serious, problems of sleep disturbance following trauma.

The trauma-informed sleep tips were released as part of the NSF's annual National Sleep Awareness Week (March 28-April 3, 2005).

In its work providing direct services to victims across the nation, Witness Justice encounters many survivors who note sleep disturbances as a recurring concern. Although sleep problems are common following a traumatic event, they are often not adequately addressed by medical professionals or counselors. This is a particular concern to survivors of violence, because sleep disturbances that continue beyond a one-month period can lead to physiological changes that are more difficult to treat.

Some common factors that contribute to sleep problems for trauma victims include: flashbacks and troubling thoughts that make falling asleep difficult; maintaining a high level of vigilance, which can make sleep difficult; and using alcohol or other drugs to numb the emotional and physical pain. Substance abuse can not only exacerbate sleep problems – it can also impede the healing process, in general.

The following trauma-informed sleep tips were developed by Witness Justice, in collaboration with NSF and leading sleep researchers including Barry Krakow of The Sleep and Human Health Institute and Colonel Gregory Belenky, physician and a leading sleep researcher of the Walter Reed Institute of Research.

• 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, close to bedtime.

• Do not eat or drink too much before bedtime and recognize the negative role that substance abuse 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.

• 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.

"For a survivor of violence, sleep problems can make an already overwhelming situation even more difficult," said Helga West, President & CEO of Witness Justice, who personally experienced long-term sleep problems after surviving an attempted murder. "These sleep tips offer new hope for victims who have a very hard time getting the rest they need. Our hope is that these sleep tips will help victims and their loved ones to identify troubles earlier and to seek help if they need it, so that they can avoid longer-term physiological changes that can be more difficult to address."

Witness Justice is a national nonprofit organization created by survivors for survivors to empower victims of violence with the information, support and tools needed to recover and establish a sense of personal justice and healing. We directly serve victims throughout the country, offering support regardless of where a victim lives, when or where the crime occurred or whether the crime was ever reported. For more information, please visit us at www.WitnessJustice.org or call 800-4WJ-HELP.