If you have lived through trauma, nights can be the hardest part of the day. The house is quiet, distractions fall away, and the body that has been on guard all day does not know how to switch off. Trouble sleeping after trauma is common, and it is not a personal failing.
Why trauma affects sleep
Sleep requires the nervous system to feel safe enough to let go. After trauma, the brain's alarm system can stay on high alert. That can mean difficulty falling asleep, waking often, nightmares, or waking in the early hours with a racing heart.
Gentle steps toward rest
- Keep the same wake-up time every day, even after a bad night. It steadies your body clock.
- Create a wind-down hour. Dim lights, put screens away and choose a calming routine, such as a warm shower, stretching or 4-7-8 breathing.
- Make the bedroom feel safe. A night light, a locked door or a weighted blanket can help the body relax.
- Use grounding if you wake in distress. Feel your feet on the floor, name things in the room, and breathe out slowly before trying to sleep again.
- Limit caffeine after noon and alcohol in the evening. Both disrupt deeper sleep.
- Get out of bed if you cannot sleep after about 20 minutes. Do something quiet in low light, then return when sleepy.
When to get support
If poor sleep lasts more than a few weeks, or nightmares keep returning, it is worth talking to someone. Addressing the trauma underneath often improves sleep more than sleep tips alone. Our stress and sleep support sessions combine practical routines with trauma-informed care, online by Zoom anywhere in Washington.
This article is for general education and is not a substitute for professional care. If you are in crisis, call or text 988, or call 911 if you are in danger.