Sleep problems with PTSD: tips for a better night's sleep

PTSD, which stands for post-traumatic stress disorder, is a psychological condition that can develop after a traumatic experience. Think, for example, of an accident or abuse. You have PTSD when symptoms do not go away on their own and the traumatic experience was more than four weeks ago.

Psychological symptoms that often occur with PTSD are:

• Recurring, involuntary memories of the event;
• Nightmares;
• Suffering from irritability and outbursts of anger (without real cause);
• Reckless or self-destructive behavior;
• Concentration problems;
• Being overly jumpy;
• Always being vigilant;
• Having trouble falling asleep or staying asleep, or restless sleep;
• Having a persistent negative mood (such as anxiety, anger, guilt, shame);
• Being clearly less interested in engaging in important activities;
• Feeling less connected to others and socially withdrawing;
• Having difficulty experiencing positive emotions (such as happiness, contentment, or love);
• Avoidance behavior.

In addition to PTSD, there is also Complex PTSD. This means that besides PTSD symptoms, you also have other problems, such as a disturbed self-image or difficulty trusting people.

PTSD arises from a trauma. A 'trauma' literally means a wound. However, in common language, we usually refer to a mental wound. These wounds are often caused by events and memories. Causes include, for example:

• Traffic accidents
• The death of a friend, family member, or other important persons
• Violence/fights
• Sexual harassment/abuse

Traumas occur in different severities and durations, and the effects vary per person. People with trauma often suffer from social anxiety, depression, and many experience sleep problems. According to the Utrecht Medical Center, we speak of a trauma if these experienced complaints last longer than 4 weeks. They also write that a trauma can be a precursor to other disorders such as depression or bipolar disorder.

Post-traumatic stress can have a significant impact on your sleep. Many people with PTSD suffer from nightmares related to the traumatic experience. Insomnia is also a common complaint due to PTSD. You may have trouble both falling asleep and staying asleep.

Poor sleep can worsen your PTSD symptoms. Unfortunately, many people with PTSD suffer from poor sleep. To address sleep problems caused by PTSD, there are various tips that can help.

A good rhythm

First and foremost, it is crucial to create a fixed day-night rhythm. This includes the advice to go to bed and get up at a fixed time, which can help regulate your sleep pattern.

Sufficient exercise

Exercise also plays an essential role. It is important to emphasize physical activity as a way to improve sleep quality. Encouraging outdoor activities and avoiding excessive TV watching before bedtime can contribute to better sleep.

Healthy nutrition

A healthy diet is also very important. A diet rich in fruits, vegetables, and sufficient hydration during the day can promote overall health and better sleep.

A comfortable sleep environment

Finally, creating a comfortable sleep environment is crucial. Make sure you have a suitable pillow, breathable bedding, and the right room temperature to ensure your sleep environment is conducive to a good night's rest.

Living with PTSD can be very difficult for you and your loved ones. It is not always clear what you can do yourself, and when you need others. If you or one of your loved ones suffers from PTSD, a weighted blanket might be able to help you! Research has shown that using a weighted blanket can contribute to reducing symptoms of PTSD and promoting better sleep. This blanket provides a sense of security and comfort, and can calm the nervous system, resulting in a decrease in nightmares and other symptoms.

We hope that after reading this article you know more about sleep problems with PTSD and that the tips help you have a better night's sleep.