A traumatic event can greatly affect sleep quality. During the annual APSS meeting (Associated Professional Sleep Societies) this year, an investigation has been presented. A total of 2,776 people have participated in this test, which have all experienced at least one traumatic event.
Poor sleep due to trauma
43.7% of people surveyed had severe sleep complaints. Of these, 13.2% suffered from trauma-related nightmares , 16.8% of participants had trauma-related insomnia ( insomnia ), and 13.7% suffered from both nightmares and insomnia.
Trauma can negatively affect your sleep in different ways. These are the most common problems caused by a trauma:
Flashbacks and nightmares
If you’re continually crushed by flashbacks to a traumatic event, it can be very difficult to fall asleep. Nightmares make it hard to sleep well.
The feeling to be kept on guard do not help falling asleep. This is a natural and instinctive response as we are vulnerable when we sleep.Keeping in mind and keeping in mind are also making sure you do not sleep well before sleep so you can sleep well too.
Daytime are tired and sleep
The processing of a trauma can cost a lot of energy. This results in more tiredness during the day. Sleeping during daytime (eg a power cut ), however, may also have a negative effect on sleep because it disturbs sleep wake . You can read more about this in the article ” The Sleep Watch Ride “.
Anxiety and restlessness
Some people develop anxiety or phobia after a traumatic event. Being in the dark and / or being alone can cause fear and stress which makes it very difficult to fall asleep.
When medication is used to treat a traumatic event, it may have a negative effect on sleep. It can make you tired during the day and sleep well in the evening.
Alcohol & drugs
It happens that you get to drink or drugs after experiencing a traumatic event. Both have a very negative effect on sleep quality. Alcoholcauses you to fall asleep faster, but then suppresses the sleep and keeps you from sleeping deeply and effectively. Furthermore, you will wake up much faster and more often as the alcohol begins to work out after a few hours. You can read more about this in the article ” Sleep & Alcohol: Why We Do not Remember Again “
The deterioration of sleep quality due to all of the above causes can result in insomnia and recurrent trauma-related nightmares. Sleeping is often more difficult during the day, which is at the expense of energy efficiency , productivity and productivity during the daytime.
Being present at or being part of a traumatic event can involve a lot of stress. There are many causes that can lead to a traumatic experience. For example, think of a serious accident, a near death experience, a threatening situation, the unexpected loss of a dear, war, natural disasters, violence, racism, abuse, abuse, etc. These can all make you sleep worse.
Improve your sleep after a traumatic event
Dealing with a trauma has a lot of impact on the person himself and his loved ones. Sleeping can be very difficult during this period. Always try to get enough sleep hours. Sleep is crucial to your health, both physically and mentally. Inadequate and poor sleep can further strengthen the negative impact and feelings of a trauma. When you are sufficiently sleepy and equipped, you are more energized, more vital, you feel stronger, and are you better able to deal with your trauma and process it.
5 Tips that help to sleep better with a trauma
Below are some tips that can help sleep better after a traumatic experience.
1. Create a safe sleeping environment
Provide a sleeping environment in which you feel safe and comfortable. The bedroom is, in fact, the most important place in which one should feel really safe. This is an ear instinct because we are more vulnerable when we sleep. Decorating your bedroom ‘s Feng Shui helps to create a safe and comfortable sleeping environment.
2. Provide adequate relaxation
Try to relax as much as possible before going to bed. Take a bath, read a book, listen to relaxing music, meditate, or do yoga. A method of yoga that is especially good for sleep is yoga nidra , a technique for deep relaxation. If you do this before sleeping, you will sleep better and sleep better and wake up.
Sufficient body exercise throughout the day is one of the best ways to cope with stress and empty your head. This can help you to get some peace and quiet. Furthermore, your body makes the “lucky” hormone endorphin when you exercise intensively. It is not advisable to exercise intensively just before going to bed. Try to avoid intensive movement for at least 3 hours before sleep. Read more about the positive impact of sports at night sleep in the article ” Better Sleeping Through Sports “.
4. Do not stay awake
Do not stay in bed when you really can not sleep. Rather, take your bed out and spend a quarter of a little relaxing, like reading a book.Staying in bed if you really can not sleep just makes you frustrated and stresses. You run the risk of hitting your (negative) thoughts.
5. Make use of the influence of light on sleep
Avoid exposure to bright lights and displays in the evening. Dimm the lights for about an hour before going to bed and turn off the TV and other displays. Your sleep watch rhythm is largely influenced by light. The dimming of the lights causes your body to create melatonin (sleep hormone) that makes you tired. Light of eg monitors counteracts this and wakes you up. You can read more about this in the article ” Worse sleep by gamen “.
I hope this article will help you or other people. If you have the idea that a trauma has a lot of impact on your sleep, it is always advisable to consult your GP or other professional.