Everyone struggles to sleep from time to time, but you might struggle more than others if you experienced trauma. You might have problems falling or staying asleep; other difficulties include reoccurring nightmares and night terrors. Some people are hyperalert and scared that the trauma will happen again if they fall asleep, especially if the trauma occurred in your bedroom or while you were sleeping. Fortunately, it is possible to improve your sleep quality by changing your bedtime routine, bedroom, and daily habits. These ten tips, know as sleep hygiene, will help you improve your quality of sleep.

Stick to a routine.

According to the National Institute of Health, it is best to go to bed and wake up at the same time each day, even on the weekends. A sleep schedule will maintain the body’s internal clock, which can help you fall asleep easily, and it will soon pay off in the improvement of your mood and energy levels. If you want to adjust your sleep schedule, make small gradual adjustments and ease into the new routine. An easy way to remind yourself of the routine is to set a bedtime notification on your phone about an hour before. Use this hour to unwind and incorporate routines, such as reading, drinking decaffeinated tea, dimming bright lights, bathing, gently stretches, or praying. I listen to the meditations from Encountering Peace as a bedtime ritual.

Limit TV and cellphone use.

Have you ever struggled to sleep because of a post you saw on social media? Scrolling on social media, watching TV, and reading the news cause mental stimulation that is hard to shut off. The blue light from electronic devices may also decrease melatonin production, which is responsible for your body’s internal clock, and a decrease in melatonin at night affects the quality and duration of sleep. Another way to promote the production of melatonin is to dim bright lights before you go to bed.

Make your bedroom cozy.

Sleep in a room where you feel most safe and calm. We often associate trauma in the rooms/areas where it occurred. If you experienced trauma in your bedroom, it might help to switch bedrooms for the time being. While it is recommended to sleep in a dark room, a nightlight may provide the necessary sense of safety to fall asleep. You can also ask a loved one to stay in the room or a room nearby while sleeping.

A room temperature between 60 - 67 degrees is considered ideal for sleep. Lights from cellphones, TV, and alarm clocks can also affect your ability to fall asleep. Try to curb any unnecessary noise and light using black-out curtains, eyeshades, earplugs, “white noise” machines, and humidifiers.

Don’t toss and turn.

If you continuously toss and turn in bed, it can create a negative association with sleep. If you struggle to sleep for longer than 20 minutes, get up and do something calming, like reading or stretching, before trying to fall asleep again.

Talk to your therapist about nightmares.

It is common to have nightmares after trauma. Whether the content of the nightmare is trauma-related or not, it will help to talk to your therapist about it. If nightmares persist, you can look into Imagery Rehearsal Therapy. In this effective treatment, your therapist will help you to reimagine your nightmares with different, less frightening outcomes, which ultimately lead to less terrifying nightmares. Your therapist can also help you with an individualized sleep hygiene plan.

Rule out any medical illnesses.

Talk to your doctor about sleep-related problems and rule out any underlying conditions that can contribute to sleep difficulties. They may refer you for a sleep study to determine if you have any sleep-related disorders such as obstructive sleep apnea, central sleep apnea, insomnia, hypersomnia, or REM sleep behavior disorder. Also, talk to your doctor about your prescription medicine, as some medications can cause insomnia. For instance, Zoloft (Sertraline), prescribed for PTSD, can cause insomnia in certain cases. As a reminder, talk to your doctor before you make any changes to your medicine.

Caffeine, alcohol, and nicotine.

Reduce, or better yet, avoid these three culprits, and you might see drastic changes in your quality of sleep. Caffeine is a stimulant and can affect your sleep; try to avoid caffeine later in the day. Replace caffeine with herbal teas such as chamomile and lavender. Alcohol makes it easier to fall asleep, but it disrupts your sleep later in the night, and you will feel tired the next day. Use alcohol moderately and avoid it late at night. Smoking also disrupts sleep and is associated with various sleep difficulties; it’s best to avoid it.

Watch what you eat.

Try to eat dinner a couple of hours before bedtime, and snacks at night should be on the lighter side. Steer clear of food that can be disruptive right before sleep.  Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion and cause acid reflux.

Get sunlight

Exposure to sunlight helps to regulate your body’s internal clock and the wake-sleep cycle. When exposed to sunlight, our bodies create Vitamin D, and research studies found a link between Vitamin D deficiency and sleep disorders.

This article explained ten sleep hygiene tips that will help survivors of trauma improve their sleep quality.

Other resources

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The best foods to help you sleep by the Sleep Foundation.  
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