All about PTSD and Your Mental Health

Sleep is crucial to good physical and mental health. Unfortunately, many people do not get the necessary quantity or quality of sleep. Often, this inability to sleep is a symptom of some other, more serious condition. For example, sleep issues can be a problem for people who have been through some form of traumatic experience such as war or an assault. These experiences may cause some to develop post-traumatic stress disorder, or PTSD. Although a number of symptoms are associated with PTSD, difficulty sleeping is one of the most common.

Why Do People With PTSD Have Sleep Problems?

There are a number of reasons why PTSD causes sleep problems. Frequent nightmares, which are also a common symptom of PTSD, can make it difficult for people to fall asleep or stay asleep. The terror of these nightmares can interrupt sleep by forcing the individual to wake. The anticipation of having a nightmare can also make it difficult or even impossible to fall asleep at all. Some people may experience symptoms of being hyperaroused. This hyperarousal makes them feel extremely alert, sensitive, and anxious. As a result, they may be too edgy to fall asleep or too sensitive to their surroundings to stay asleep. Others may have difficulty sleeping because of substance abuse, or they may be besieged by negative thoughts brought on by fear and worry.

What Can You Do if You Have Problems?

Sleep problems are extremely frustrating and can be the source of numerous personal and professional issues. When faced with PTSD-related sleep problems, people should be aware that in addition to seeing their health provider, other things can potentially increase their chances of getting a better night sleep.

Change Your Sleeping Area

Bedrooms are often too bright and active when they should have a quiet and soothing atmosphere. To create a sleeping environment that's more tranquil and conducive to sleep, remove anything that's potentially disruptive. To start, take most electronics out of the bedroom, including laptops and televisions. Cellphones can be turned off or placed in a drawer so that the light isn't disruptive. Switch harsh bright lights to softer bulbs, and use blackout curtains to keep the room as dark as possible when the lights are out.

Keep a Bedtime Routine and Sleep Schedule

Setting and keeping a sleep schedule is a way for people to get into the habit of falling asleep. A sleep schedule will ensure that the individual goes to bed and wakes up at the same time every day. To ensure that this schedule is kept, let family and friends know not to call after a certain time at night or before a certain time in the morning. Keep this schedule even on the weekends. Wearing earplugs can prove helpful in homes where the sound from outside sources is an issue.

Try to Relax if You Can't Sleep

When feelings of stress or anxiety make it difficult to sleep, there are things that one can do to feel more relaxed and, as a result, more likely to fall asleep. A warm bath, for example, is soothing and can help calm one's nerves. Reading a book or listening to soft music is helpful for some, but one should avoid topics that are too heavy or serious. Meditation or light exercise such as yoga are also ways that people can potentially relax enough to get the sleep that they need.

Watch Your Activities During the Day

What a person does while they are awake can contribute to their sleep problems. This includes what they put into their bodies. Caffeine, alcohol, and nicotine are all things that are stimulating and can impact the quality of one's sleep. Limit or avoid consuming these when possible, particularly during the evening hours. People should also avoid eating heavy meals late at night as it can cause discomfort when attempting to fall asleep. Spending time outdoors and participating in physical activities during the day can help people feel more tired and potentially help them sleep better at night. Certain medications and exercising later in the day, however, can cause people to feel more stimulated and, as a result, keep them up at night.

Other Resources for PTSD

• Sleep Problems When You Have PTSD: People often have many concerns when it comes to sleep problems and PTSD. On this page, people can read about different types of PTSD-related sleep problems, their causes, and how one can get help.
• PTSD: A Growing Epidemic: PTSD is a condition that can affect veterans and anyone who may have lived through a traumatic event. This page includes fast facts and information about neuroscience and treatments. People who think they may have PTSD will also find questions to ask their health provider on this page.
• 27 Things You Should Know About PTSD: A lot of information about PTSD can be helpful to people who are trying to better understand the disorder. Click this link to read 27 facts from the VA's National Center for PTSD.
• Signs and Symptoms of PTSD: People who are curious about the signs and symptoms associated with PTSD can click this link to visit this National Institute of Mental Health page. On the same page, site visitors can learn about risk factors, treatments, and how to join a study.
• Trauma-Associated Sleep Disorder Proposed by Army Medicine Researcher: This U.S. Army article discusses sleeping disturbances following trauma.
• PTSD: Take Steps to Improve Your Sleep: Visit this Defense Centers for Excellence page for tips on how to get a better night's sleep when suffering from PTSD.
• Post-Traumatic Stress Disorder Treatment: WebMD discusses a number of treatment options for PTSD in this article, including various forms of counseling and therapy.
• PTSD: Symptoms, Help, and Treatment Alternatives: Helpguide.org provides interested readers information about what PTSD is and how to spot its symptoms.
• PTSD and Sleep Disturbance: A Double-Whammy: Problems sleeping affect 70 percent of people who suffer from PTSD, according to an article by the Human Performance Resource Center.
• Post-Traumatic Stress Disorder: Visit the John Hopkins Medicine website to learn about what PTSD is as well as the causes, risk factors, symptoms, diagnosis, and treatment options.
• Medical Reference Guide: Post-Traumatic Stress Disorder: The University of Maryland Medical Center explains PTSD in an in-depth article on their website.
• Post-Traumatic Stress Disorder Booklet (PDF): Click this link to find a 14-page guide to PTSD produced by the National Institute of Mental Health.
• PTSD Factsheet (PDF): Learn about PTSD in this fact sheet by Mount Aloysius College.
• Learn About Post-Traumatic Stress Disorder: Weber State University breaks down four types of PTSD symptoms in this article.
• Improving Sleep Can Aid Recovery of Veterans With PTSD and TBI: The Boston University School of Medicine has a brief page about how to treat PTSD in military veterans. The article focuses on dealing with treating sleep problems and the lack of attention given to the problem of sleep disturbances.
• Post-Traumatic Stress Disorder in Children: A large number of things can cause PTSD in children. This article by the Children's Hospital of Philadelphia provides a list of potential causes as well as treatments and tips for preventing children from suffering traumatic events.
• Anxiety Disorders: Post-Traumatic Stress Disorder (PTSD): Visit the University of Miami Health System website for information about the definition of PTSD, its causes, characteristics, diagnosis, treatment, and more.
• Researchers Rewrite Nightmares of PTSD Patients (video): ABC News presents a video about a new treatment for PTSD that uses a technique called image reversal therapy. It involves training the patient to actively change the course of their dreams.
• PTSD: What it Is and How to Spot it: According to the National Center for PTSD, more than seven percent of Americans develop PTSD at some point in their lives. Fox News features an article that talks about statistics and the symptoms of PTSD.
• Nightmares and PTSD: Post-traumatic stress disorder is often accompanied by nightmares that can hinder one's ability to sleep.