PTSD: Take steps to improve your sleep

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PTSD improve sleep

Take Steps to Improve Your Sleep

Tips for getting a good night’s sleep with PTSD:

  • Have another person or a pet in the house with you if possible
  • Avoid violent TV shows, books, or the nightly news before bed
  • Leave a light on
  • Play a tape of nature sounds or soft music, or use a fan or white-noise machine
  • Use relaxation techniques before bedtime
  • If your trauma occurred inside your home, make your home environment look different
  • Go to bed and wake up the same time each day if possible
  • Develop a sleep routine to help train your body to know when it’s time for sleep
  • Don’t lie in bed awake for more than 20 minutes. Get up and read, watch TV or listen to music until you feel sleepy.
  • Exercise early in the day.
  • Avoid caffeine, nicotine, and alcohol before bed.
  • Create a sleep sanctuary. Your bedroom should be quiet, dark, and cool and should be used for sleep and sex only. Avoid working, eating, or watching TV in bed.
  • Try to relax before bed. Take a warm bath or meditate.

If you continue to have trouble sleeping, talk to a health professional to rule out a physical problem.

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