Getting a Better Night’s Sleep
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Problems falling and staying asleep are common in
individuals with PTSD. Feeling anxious and on edge makes it very difficult to
get a restful night’s sleep. Following some simple tips known as "sleep
hygiene" can however help you develop a better sleeping pattern and
feel more rested and awake during the daytime.
Here’s what Michael had to say about his experiences of sleeping difficulties:
“After the accident I found it so very difficult to sleep. I was absolutely exhausted during the day, I'd even find I was taking naps. I’d lie awake for hours at night trying to get to sleep! Fortunately my therapist gave me some guidelines for better sleep, and following them did really improve my sleep. Little by little, just sort of bit by bit. It did start to get much better, it did get back to normal…”
We recommend that you follow the 10 tips below to help you get a better night’s sleep. We strongly believe that you will see some improvement in your sleep if you follow this advice.
Keep a record of the tips you try in your Diary. Note whether or not the tips you try help you.
Ten tips to help you get a better night’s sleep
1. Get up and go to bed at the same time every day – even at weekends! If you feel you haven't slept well, resist the urge to get up later. It is important to keep a routine.
2. Don't take naps during the day – or you won’t feel tired at night. If you must nap, do so for less than 20 minutes before 3pm.
3. Practise relaxation techniques before bed (see Learning to Relax module for more details) . This can help you feel less anxious and make you more ready for sleep. Some people find that lavender oil helps send them to sleep. It may also be helpful to practise relaxation techniques if you wake during the night and can’t return to sleep or if you have a nightmare.
4. Exercise regularly - in the earlier half of the day. This can help deepen sleep. Exercise within 2 hours of bed time can have the opposite effect of keeping you awake.
5. Have a light snack before bed - an empty stomach can keep you awake. A light snack like some warm milk, cereal or a banana may help you sleep. Avoid fatty, sugary or spicy foods.
6. Avoid drinking too much alcohol before bedtime – although alcohol before bed can help you drop off to sleep, it can also wake you as it starts to wear off. Limit yourself to drinking only one or two alcoholic drinks.
7. Avoid caffiene and nicotine before bedtime – caffeine and nicotine are stimulants which can stay in your system for many hours. They interfere with falling asleep and prevent deep sleep. Avoiding nicotine and all sources of caffeine such as tea, coffee, chocolate and cola will help.
8. Create a
calm bedroom environment – avoid watching television or working in your
bedroom, reserve it for sleep. Ensure it is the right temperature, that your
bed is comfortable and that it is as free from noise and light as possible.
9. Write down any worries you have before going to bed – this can sometimes help stop you lying in bed feeling anxious. You may like to do this in your Diary.
10. If you can't sleep, get up - don't lie there getting frustrated. Do something relaxing until you feel tired enough to go back to bed.
It is now time to try the ‘Quick Quiz’! Don’t worry if you can’t answer correctly first time, the aim is to help you understand more about getting a better night’s sleep. Feel free to come back and read this information again.
Click here to open the quiz
