Sleep difficulties are common, especially for individuals dealing with trauma and PTSD - but there are things you can do to help get a better night's sleep.
According to PTSD UK, around 70-90% of people with a PTSD diagnosis have some form of sleep disturbance. This includes trouble falling asleep, staying asleep, nightmares and fear of going to sleep.
At re;mind, we understand the importance of good quality sleep. Having a good sleep routine (sleep hygiene) can help your body prepare for and improve your sleep, so you wake up feeling more refreshed.
We've put together some tips that may help.
These tips may help you improve your sleep hygiene and get a better night's sleep.
We encourage you to choose what feels right and comfortable for you. Don't despair if something doesn't help the first time you try it, it can take a little time for things to improve so persevere. Or if it's simply not for you, there are other tips you can try.
1. Create a relaxing sleep environment
Make your bedroom a sanctuary for sleep. Keep the room dark, quiet, and cool. Consider using blackout curtains, earplugs, or white noise machines to block out any noises. Invest in a comfortable mattress and pillows that support your body's natural alignment.
2. Establish a consistent sleep routine
Set a regular bedtime and wake-up time, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Avoid napping during the day, as it can disrupt your night-time sleep.
3. Limit stimulants and screen time
Avoid caffeine, nicotine, sugar and alcohol close to bedtime, as they can interfere with your ability to fall and stay asleep. Additionally, try to limit screen time by switching your phone and other screens off at least an hour before going to bed. Blue light emitted by electronic devices can suppress melatonin production, making it harder to wind down.
4. Practice relaxation techniques
Incorporating relaxation techniques into your bedtime routine can help to calm your mind and prepare your body for sleep. Deep breathing exercises, progressive muscle relaxation, or gentle stretching can promote relaxation and reduce anxiety. Reading, listening to music or podcasts, journalling and meditating can also help you wind down before bed.
Understanding the science behind sleep can also help you make informed choices to improve your sleep quality.
By prioritising sleep and perhaps using some of these tips, you can take proactive steps towards better sleep and improved wellbeing.
Wishing you more restful nights and rejuvenating sleep!