How to Sleep After Trauma: Practical Tips and Techniques

Trauma can leave a lasting impact on our lives, especially when it comes to sleep. For many people who have experienced trauma, getting a good night’s rest can be difficult to achieve. However, there are some practical steps that you can take to improve your sleep quality and increase your chances of feeling rested and refreshed in the morning.

Create A Sleep-Friendly Environment

The first step to sleeping well after experiencing trauma is creating an environment that promotes relaxation and calmness. Here are some tips for making your bedroom conducive to sleep:

Keep Your Bedroom Dark and Quiet:

Eliminate any sources of light or sound that could interfere with your ability to fall asleep. Try using blackout curtains or eye masks if you live in a brightly lit area. Earplugs may also be helpful if you’re sensitive to noise.

Avoid Screen Time Before Bed:

The blue light emitted by electronic devices such as TVs, smartphones, and tablets can suppress melatonin production (our natural hormone responsible for regulating sleep). Ideally, avoid screens at least 1 hour before bed.

Maintain A Comfortable Temperature:

Be mindful of the temperature in your bedroom; it should neither be too hot nor too cold since either extreme could disrupt your ability to get sound restful sleep.

Practice Relaxation Techniques

Stress reduction techniques such as deep breathing exercises or meditation may help soothe anxiety symptoms associated with PTSD – which often include insomnia – thus promoting more restful nights’ sleeps.
Hypnotherapy has been proven effective against symptoms of PTSD-induced insomnia too; consider visiting professional hypnotists if possible

Breathing Exercises:

Deep breathing has been shown effective in calming down one’s anxiety levels about their traumatic experiences before bedtime hence inducing better slumber time


Meditation enables individuals to practice mindfulness, thus becoming more grounded in the present moment – it’s been found effective against both anxiety and depression symptoms.

Establish A Bedtime Routine

Having a pre-sleep routine that signals bedtime is crucial for people suffering from insomnia induced by trauma. This way, your mind associates these activities with sleep time, making it easier for you to fall asleep faster and stay asleep throughout the night.

Some recommended bedtime routines which help create an environment of calmness before bed include reading a book or taking a warm bath – preferably using lavender-scented bath products; studies show that lavender contains calming properties thus promoting relaxation.


Reading helps distract your mind from intrusive thoughts and provides an avenue for escapism into another world (fiction) or learn new things (non-fiction).

Bath Time:

Taking a warm bath can promote feelings of relaxation and reduce stress levels within one’s body. Adding epsom salt may also promote muscle recovery while reducing inflammation since magnesium in Epsom salts has anti-inflammatory effects on muscles hence enhancing quality sleep

In conclusion,
Sleeping after trauma doesn’t have to be impossible; following these simple steps can make all the difference towards getting better sleeps at night: creating a sleep-friendly setting, practicing relaxation techniques such as deep breathing exercises or meditation, establishing consistent bedtime routines/habits like reading books at night-time/bathing regularly in lukewarm water infused with relaxing scents like Lavender essential oils! Finally get enough restful slumber each day leads not only to improved mental health but increases productivity during waking hours too!.