Post-Traumatic Sleep Hygiene

"Trauma survivors often don't need what the rest of the world considers 'good' sleep hygiene. We need what I call post-traumatic sleep hygiene, which often includes a light or 2 on, podcast or audiobook playing, and shorter sleep intervals than many would consider 'healthy.'" Dr. Glen Doyle

I recently came across this quote on Instagram, and it resonated deeply with me as someone who has both struggled with insomnia for most of my life, and who has experienced a wide range of compounding trauma. I have always felt like because "regular" sleep hygiene has not worked for me, that I wasn't trying hard enough. It essentially made me feel like it is my own fault I still fail to fall asleep easily or stay asleep throughout the night.

Post-traumatic sleep hygiene versus the "traditional" take

I have tried removing screen time for an hour before bedtime, having my bedroom be at a cool enough temperature, using an eye mask, listening to calming music, and none of those things impacted the amount or quality of sleep I was getting in the slightest.

As I have shared before, sleep hygiene for me has always sort of gone against the grain compared to what I loosely outlined above. I always have to have either the TV or music on in the background. I typically scroll or play a game on my phone until my eyes get heavy enough to shut them, and I always leave at least 2 night lights on in my bedroom. Why?

The noise, the lights, the sounds - they make me feel like I'm not alone in the room. They also prevent me from getting lost in my thoughts. Waiting until my eyes are ready to close before putting down my phone and closing my eyes ensures that I am tired enough to actually fall asleep when I try.

Otherwise, the frustration creeps up, the doubts start to disturb me, my thoughts race, my anxiety begins, and the entire bedtime routine has gone up in flames.

Coping with sleep disorders from PTSD

Well, I mean I guess that is slightly dramatic. But I was trying to paint a picture. The quote from Dr. Doyle really pushed me to look at my sleep hygiene from a different perspective, especially about how my nervous system has become wired differently after all I have endured.

The things mentioned - lights on, noise in the background, later bedtime and earlier wakeup - they are things that my brain actually requires to feel safe and able to wind down when I do try to sleep.

While every community members experience with sleep disorders and with trauma is different, it is proof that sleep hygiene is not a one size fits all model. I share this today as a recommendation.

Sleep hygiene for trauma survivors

If the "traditional" sleep hygiene recommendations don't work for you, I would recommend trying different types of things that have at other times actually helped you relax and surrender to the vulnerability of falling asleep.

If your history is anything like mine, reaching the point of vulnerability at the very edge of being awake and the brink of falling asleep - it's hard enough to do or trust as is. This makes me feel even more adamant that post-traumatic sleep hygiene is critical for many people, and I absolutely recommend talking to your providers about this alongside any research you do on your own.