Trauma treatment for nightmares can help. No one likes a nightmare. The impact on sleep, our bodies, and our emotions can be quite disturbing. Still, for most, nightmares are few and far between with only about 3 percent of the general population experiencing nightmares on a regular basis.
Unfortunately, that isn't so for Post-Traumatic Stress Disorder (PTSD) sufferers. In fact, that number may be as high as 96 percent. It is believed that nightmares can sometimes help a person process and work through the trauma. But, too often with PTSD, the nightmares feel out of control. They can decrease the quality of sleep dramatically, even dangerously. As a result, coping with PTSD is even more challenging.
Are trauma-related nightmares creeping into your waking life? Perhaps you feel like you’re reliving your trauma when you lie down at night? If so, you may benefit from the strategies below:
Some Steps You Can Take to Wake Up to What is Real
A two-pronged approach is necessary here. One must take steps to reduce the frequency of nightmares while also seeing a professional about the underlying PTSD. One popular suggestion is to keep a dream/nightmare journal. This helps you discern patterns but also comes in handy when speaking with your therapist.
All of the following steps align with the broad concept of creating a steady and calm bedtime routine:
Monitor Your Pre-Sleep Triggers Wisely
If you are suffering from PTSD, triggers stimulated by media content, certain interactions, and environmental stimuli should be monitored. Chart or journal what bothers you, creates tension, or makes you feel uncomfortable. This is valuable information for you and your therapist to work from as you come up with sleep solutions.
Set Up an Agreeable Sleep Environment
This could pertain to the actual bedding. Also, consider factors like light, smell (e.g. aromatherapy), and temperature. Be sure to remove or cover the screens of your devices to ensure a dark, cool, quiet environment.
Develop Steady Sleep Habits
The goal isn’t really sleep schedule perfection but to get to bed and wake up at roughly the same time each day. Obviously, some variations are unavoidable but do your best to stay in rhythm. Tune in to your internal clock, aiming to not rise from bed until the sun is also rising.
Don’t Eat or Drink Too Close to Bedtime
This may help with the nightmares and will certainly help with digestion. Generally speaking, add more whole foods to your diet. Also, pay attention to your water intake and be intentional about hydration. Finally, avoid sugary foods, caffeine, alcohol, and other processed foods that can alter your mood and inspire nightmares too.
Quit Smoking
Unresolved trauma can lead to coping methods that might exacerbate poor sleep and nightmares. Smoking is a common, unhelpful method. Unfortunately, thanks to stimulating nicotine, cigarette smokers tend to be light sleepers. So, in addition to the myriad health benefits that accompany kicking the habit, it can improve rest and reduce the number of nightmares you endure.
Stay Active
Daily exercise promotes healthy sleep. But do not do your workout too close to bedtime. Try to finish the activity no less than 5 hours before you retire for the evening.
Don’t Force It
There will be times when the nightmares arrive despite all your best intentions. When this happens, you may have trouble falling back asleep. If this is the case, get out of bed and find something self-soothing to do. Tossing and turning and thinking about not sleeping will only add to the anxiety — and the likelihood of more nightmares.
Eye-Movement Desensitization and Reprocessing (EMDR)
EMDR has been found to be meaningful in the realm of dream interpretation and trauma processing. This particular therapy helps re-process the images that reoccur in nightmares. Research shows the when these images are recognized and understood to correlate with real-life events, they lose much of their power and tend not to return in nightmare form.In essence, EMDR therapy helps establish more positive thoughts following a process of desensitization to your most disturbing traumatic memories. This serves to create a positive network of perceptions that can alleviate nightmares and release bodily tension that will support fitful sleep.
Seek Trauma Treatment for Nightmares
Whatever approach you choose can be done in conjunction with talk therapy. Nightmares produce anxiety but talking about both the nightmare and the anxiety offers relief. The bottom line is this: Trauma-induced nightmares are terrible but can most definitely be addressed. A blend of self-care and experienced, compassionate counseling can smooth the way toward healing and recovery. Please reach out today to learn more about your options.
If you need help overcoming your PTSD and want to try trauma treatment for nightmares, please contact me below for a free consultation. I am a compassionate therapist who can help you find rest and peace of mind. Serving Boulder, Longmont, Denver...
