Sleep is the body’s main means to restore and repair itself. During this time, energy stores get replenished, hormones are released to regulate your metabolism, hormones improve your skin health, new cells are produced, and your immune system fights off inflammation and infection.
After a good night’s sleep, both your cognitive functioning and physical performance can be enhanced. Productive sleep also reduces your risk of chronic diseases.
Sadly, when you’re living with PTSD, sleep may not be the rest and reprieve your mind and body needs. After any type of traumatic event, you’re more susceptible to changes in sleep patterns and sleep disturbances like nightmares.
As many as 96% of those suffering from PTSD may also be experiencing nightmares. If this is you, you are not alone. Living with PTSD is challenging enough, but getting limited rest and recovery due to nightmares worsens the situation. Here are some ways worth trialing to find relief.
Exercise
Physical activity is always a good tool for managing most mental health symptoms, PTSD nightmares being no exception. Moderate cardio activity can help release endorphins to reduce stress and boost overall mood. Yoga, or another lower-impact exercise, can reduce stress and has been shown to improve sleep quality.
Create a Pre-Sleep Routine
Having a self-care and/or relaxation routine prior to going to sleep is very important for reducing PTSD nightmares. Start by cutting out screen time immediately before your planned sleep time. Avoid triggering and over-stimulating TV shows or movies as much as possible, especially in the evening.
Meditation practices can help ground your mind and body and also clear any clutter that may be on your mind before bedtime. Aromatherapy can also help relax your nervous system to prepare you for more productive sleep. Lavender is a known relaxing scent worth trying. Incorporate essential oils, pillows, room sprays or even hygiene products.
Create a Sleep Friendly Environment
To ensure you’re getting (or trying) quality sleep, create a quiet and calm atmosphere where you sleep. This may be your bed or possibly somewhere else temporarily that is comfortable.
Reduce light that could interfere with your REM sleep. Muffle sounds that may interrupt you from drifting off and falling into a deep sleep with a fan or white noise options. Keep the room at a comfortable but cool temperature to promote optimal sleep.
Have a Sleep Mantra
While this may sound silly, it can be very effective. When a nightmare occurs and you wake up from your sleep, tell yourself a statement like “I am only processing information.” Just that simple.
By saying out loud what is actually happening with the nightmare, you are taking back control of the fear and situation. You are providing a logical explanation for why the nightmare is occurring and hopefully will reduce the fear you’re feeling until you’re able to fall back asleep.
Journal
Journaling for PTSD nightmares can fall under what is called Image Rehearsal Therapy, or IRT. You analyze your nightmare and essentially re-write that narrative. You come up with a new, more positive version of the nightmare and write it down.
This becomes a daily process with the hope of replacing the nightmare with associations and imagery you prefer. Research has shown effective results for journaling and IRT with PTSD nightmares.
Get Help From a Trained Professional
As with any impactful mental health condition, seeking treatment from a trained professional can always be a lifesaver. Additional coping methods and techniques are available, but may require more guidance. If you’re experiencing PTSD nightmares, it’s important to get back to healthy sleeping habits. Reach out for a free consultation to learn more about trauma therapy and how it can benefit you.
Learn more about PTSD treatment in Colorado. Serving Boulder, Longmont, Denver.
For your other needs, you can count on April Lyons Psychotherapy Group, to help you heal and grow through EMDR therapy, somatic therapy, and trauma therapy – because we believe in your strength and potential for recovery.
