When we think of PTSD, many people immediately associate it with nightmares and flashbacks. However, sleep problems can take various forms for individuals with PTSD and go beyond the normal vision of the disorder.
From difficulty falling asleep to fatigue during the day, understanding and addressing these issues is essential for improving an individual’s mental well-being, which affects us all!
Rehabs in LA has identified five common sleep interruptions that can appear in individuals, which we’ll discuss in this blog.
In this blog post, we’ll cover some of the different ways PTSD-related sleep disorders manifest themselves, alongside advice on improving your overall quality of rest.
What are sleep interruptions in PTSD?
Sleep interruptions are one of the most common symptoms of Post Traumatic Stress Disorder (PTSD), with interrupted and disrupted sleep occurring due to extreme stress or re-experiencing traumatic events.
Sleep apnea, a condition in which interrupted breaths occur during sleep, can also be associated with PTSD and interrupted or interrupted sleep. It is estimated that up to 90 percent of people with PTSD suffer from interrupted or disrupted sleep, making it essential for those with this disorder to receive treatment and make lifestyle changes that can provide better quality or deeper uninterrupted sleep.
This may include avoiding caffeine before bedtime, developing healthy sleeping habits such as avoiding electronics late at night and allowing oneself adequate time for restorative REM sleep.
What causes sleep interruptions in PTSD?
There are various reasons why individuals with PTSD may experience sleep interruptions. This can include:
Nightmares
One of the most common symptoms of post-traumatic stress disorder (PTSD) is nightmares. People with PTSD often have recurrent and intrusive memories of the traumatic event that they experienced.
These memories can be so vivid and realistic that they cause the person to wake up from sleep. In addition to causing sleep interruptions, nightmares can also lead to feelings of anxiety, fear, and distress.
Flashbacks
Flashbacks are another symptom of PTSD that can cause sleep interruptions. A flashback is a sudden, intense, and often vivid memory of a traumatic event.
Flashbacks can be so realistic that the person feels like they are re-experiencing the event. This can cause great distress and make falling or staying asleep difficult.
Insomnia
Insomnia is a common symptom of PTSD that can make it very much difficult to fall asleep or stay asleep throughout the night and daytime sleepiness. People with PTSD may have trouble falling asleep because they are constantly on guard and feeling anxious.
They may also have trouble staying asleep because they are easily startled or have nightmares. Insomnia can lead to fatigue, irritability, and difficulty concentrating during the day.
Hypervigilance
Hypervigilance is a state of heightened sleep awareness and vigilance often seen in people with PTSD. People with hypervigilance are always on guard and ready to fight or flee at a moment’s notice. This can make it difficult to relax and fall asleep. Additionally, people with hypervigilance may startle easily, which can also cause sleep interruptions.
Anxiety
Anxiety is a common symptom of PTSD that can make it difficult to fall or stay asleep. People with PTSD may experience anxiety due to constant worry about being harmed or re-experiencing the traumatic event. This anxiety can lead to insomnia, as well as nightmares and flashbacks.
Depression
Depression is another common symptom of PTSD that can cause sleep problems. People with PTSD may become depressed due to their experiences of trauma and loss. Depression can lead to insomnia, fatigue, and feelings of worthlessness or hopelessness.
How do sleep interruptions affect people with PTSD?
Sleep interruptions can have a significant impact on people with PTSD. Poor quality sleep can lead to fatigue, impaired concentration, and memory, irritability, depressed mood, guilt or shame related to the traumatic event, and overall decreased functioning.
In addition, interrupted or disrupted sleep can make it more difficult to cope with day-to-day stress and can worsen PTSD symptoms with various sleep stages. This can lead to a very vicious cycle in which sleep problems make it difficult to manage PTSD symptoms, which then leads to further insomnia.
It is, therefore, important for those with Sleep deprivation PTSD to receive treatment that focuses on improving their quality of sleep. Treatment may include cognitive behavioral therapy (CBT), medication, relaxation techniques, and lifestyle changes such as avoiding caffeine before bedtime, developing healthy sleeping habits, and allowing oneself adequate time for restorative REM sleep.
By managing PTSD symptoms and improving sleep quality, individuals can reduce their risk of further health complications associated with poor sleep.
What can be done to manage or prevent sleep interruptions in people with PTSD?
Several ways exist to manage or prevent sleep continuity disruption in people living with PTSD.
Identify the Cause of the Sleep Interruption
The first step in managing normal sleep interruptions is to identify the cause of the interruption. There are many possible causes of sleep interruptions in people living with PTSD, including nightmares, intrusive memories, anxiety, and depression. Once the cause of sleep interruption is identified, it can be addressed more effectively.
Seek Professional Help
If sleep interruptions are severe or persistent, it is important to seek professional help and take Sleep Medicine. A mental health professional can help to identify the cause of the sleep interruption and develop a treatment plan to address it.
Establish a Good Night’s Sleep Schedule
One of the best ways to manage sleep interruptions is to establish a regular slow-wave sleep schedule. This means going to bed and waking up at the exact same time each day, even on weekends and holidays. This can be not easy to do, but it is important to stick to the schedule as much as possible.
Avoid Caffeine and Alcohol before Bedtime
Caffeine and alcohol are stimulants that can interfere with sleep. Avoiding these substances several hours before bedtime is important to promote better sleep.
Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine promotes better sleep and deep sleep. This may include taking a warm bath, reading a book, or listening to calming music and doing these activities for 30 minutes before bedtime can help to prepare the body and mind for sleep.
Practice Relaxation Techniques
Relaxation techniques like deep breathing exercises or progressive muscle relaxation can help to reduce so much stress and promote better sleep. These techniques should be practiced for 10-20 minutes before bedtime to be effective.
Conclusion
Sleep is important to health and well-being, especially in individuals with PTSD. Poor quality sleep can lead to fatigue, impaired concentration, and memory, irritability, depressed mood, guilt or shame related to the traumatic event, and overall decreased functioning. It is, therefore, important for those with PTSD to receive treatment that focuses on improving their quality of sleep.
Treatment may include cognitive behavioral therapy (CBT), medication, relaxation techniques, and lifestyle changes such as avoiding caffeine before bedtime, developing healthy sleeping habits, and allowing oneself adequate time for restorative REM sleep.
By managing PTSD symptoms and improving sleep quality, individuals can reduce their risk of further health complications associated with poor sleep.
