A set bedtime and wake time will help you get into a routine of sleeping at the same time every day. If this doesn’t work for you, consider accepting that you are going to sleep differently until your trauma reactions are under better control. You may need to find your own schedule, which may include midday or afternoon naps.

A full sleep cycle includes a stage of sleep called Rapid eye movement (REM). REM sleep is when we dream and appears to be the stage most affected by trauma. Dreaming is also believed to be important to cope with traumatic memories. If you have recurring nightmares go here. (Link to Help with Coping with Nightmares).

Stop trying to sleep normally and just sleep whenever and wherever you can. Pay attention to your body and look for those moments where you are ready for sleep. You may need sleep after an especially difficult meeting or conversation. You may still get eight hours but it won’t be all at once. Read our Science on Naps at the end of this section to be sure your naps do not interfere with nighttime sleep.

Traumatic events often leave us feeling unsafe, which can make it challenging to feel calm enough to fall asleep. Some survivors have found that sleeping in a different room, staying with a friend for a while, or being away from home helped get their sleep back on schedule after a traumatic event. What changes, if any, would make your sleeping environment feel safer (a different room or a night light)?

Going to bed on an empty stomach can make falling asleep difficult, but so can eating a lot before bedtime. If you need a snack, make it a light one. Limit beverages that might mean you have to wake up for a bathroom visit. 

Avoid doing other activities in bed such as working on a computer, watching TV, or eating. This helps your body associate your bed with sleep.

These can make it difficult to fall and stay asleep. People often drink alcohol before bed to help fall asleep. Although alcohol may relax the body, it actually can disrupt sleep cycles so sleep will actually not be as restful. 

Rather than getting frustrated and worried that you are not sleeping, allow your body to rest even if you are not sleeping. Some people find that trying to keep their eyes open and stay awake puts them right to sleep.  

Think of simple things that will allow your mind to drift off to sleep. Listen to ocean sounds or white noise. Count backwards by threes from a number greater than 100. Plan the details of an outing or trip you hope to make. Remember a special vacation or good memory. Set a sleep timer for an audio book or podcast. Lie in the dark rather than turn on the TV or your phone.

After twenty minutes get out of bed and leave the bedroom for a few minutes so that your bed/bedroom doesn’t become connected with stressful thoughts and feelings. In another room, try a relaxing activity that is not TV or screens (reading, a word puzzle, or relaxation exercises). Return to bed when your mind has calmed.

If possible, do not turn on the lights to go to the bathroom. Keep the blue lights of a phone or TV off. Keep clocks out of sight. Clock watching can increase worry about not sleeping. Focus on something boring. Use the same techniques you use to fall asleep. Remember, you are probably getting more sleep than you think.  

Even gentle exercise helps you burn off excess energy, improves mood and makes you more tired and relaxed at night. It may also interrupt constant worrying. 

There are many sleep apps online. Try several and find the one that works for you.    

If you continue to struggle with sleep difficulties, seeking professional help may be necessary. There are effective treatments for trauma-related sleep difficulties. Typically, cognitive behavioral therapies as well as specific sleep or nightmare medications can be helpful. Please visit the Get Help/Resources section to find a therapist near you.