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

PTSD, which stands for post-traumatic stress disorder, is a mental health condition that can arise after a traumatic experience. For example, think of an accident or abuse. You have PTSD when your symptoms do not go away on their own and the traumatic experience occurred more than four weeks ago.

Psychological complaints that often occur with PTSD include:

• Recurring, involuntary memories of the event;
• Nightmares;
• Suffering from irritability and outbursts of anger (without real provocation);
• Reckless or self-destructive behavior;
• Concentration problems;
• Being overly jumpy;
• Always being vigilant;
• Having difficulty falling asleep or staying asleep, or sleeping restlessly;
• 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, satisfaction, or love);
• Avoidance behavior.

In addition to PTSD, there is also Complex PTSD. This means that in addition to PTSD symptoms, you also have other problems, such as a distorted 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 often have events and memories as their cause. Causes include:

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

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

Post-traumatic stress can greatly affect your sleep. Many people with PTSD experience nightmares related to the traumatic experience. Insomnia is also a common complaint due to PTSD. You may have difficulty falling asleep as well as staying asleep.

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

A good rhythm

First and foremost, it is crucial to establish a regular day-night rhythm. This includes the advice to go to bed and wake up at the same 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 television watching before bed can contribute to better sleep.

Healthy nutrition

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

A comfortable sleep environment

Finally, creating a comfortable sleep environment is crucial. Ensure you have a suitable pillow, breathable bedding, and the right room temperature to make your sleep environment conducive to good 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 help reduce symptoms of PTSD and promote 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 related to PTSD and that the tips help you achieve better sleep.