How To Sleep With Ptsd

Medications For Ptsd For Sleep

Medical Doctors who specialize in Post Traumatic Stress Disorder and other psychological issues can prescribe helpful sleep aids. Some sleep medications that work the best include Prazosin, Trazodone, Klonopin and Temazepam.

Indeed, Klonopin is an anti-seizure medication that also treats severe anxiety problems. Klonopin is one of the best medications to help ward off bad nightmares and help someone experience uninterrupted sleep.

Then, Temazepam is in the same class of drugs as Klonopin and is used to treat insomnia issues including difficulty staying asleep.

And, some Doctors may prescribe another benzo like adavan or xanex to take an hour before taking the Temazepam. In conclusion, if your loved one is not sleeping well, asking their Doctor to prescribe a sleep aid will help them get the rest that they, and you, need.

The Dos And Donts Of Loving Someone With Ptsd

Post-traumatic stress disorder is complicated, at times difficult to understand and undoubtedly looks shockingly different for everyone. Some symptoms depend on the nature of the trauma a sexual assault/abuse survivor might be afraid of touch, whereas a combat survivor might be afraid of loud noises. There are some commonalities for most people with PTSD though, and taking the time to understand someone you love with this disorder can help a lot.

Do take the time to understand their triggers and symptoms.

About a month ago, one of my friends asked very gentle questions about what certain symptoms feel like to me and what causes them. This is a safe person that I trust and he gave me full permission to not answer anything I was uncomfortable with. Being able to share with someone what certain things feel like makes me feel so much less alone in my struggles.

Dont pressure the person to talk about things theyre uncomfortable with.

I will admit this is more of a human rule than a PTSD rule, but bear in mind that talking about trauma can trigger PTSD symptoms. If were talking about things that are hard or I look uncomfortable answering a question, feel free to remind me I dont have to answer. Sometimes this can help me trust you more.

Do offer to listen to what he/she wants to say.

Dont offer platitudes.

Do ask someone if they want to be touched.

Dont intentionally startle them.

Do ask what you can do to help.

Dont take it personally when I cancel plans.

Keep A Bedtime Routine And Sleep Schedule

Maintaining a sleep schedule with the same bedtime and wake-up time helps your body acclimate to this schedule. Over time, your body will naturally be ready for sleep at the same time and be ready to wake at the same time. Institute a soothing bedtime routine to get your body ready to sleep. Taking a warm shower or drinking a cup of decaffeinated tea may help. Avoid engaging in energizing or stressful activities before sleep. If light and noise will disturb you, try wearing earplugs and a mask.

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Other Sleep Problems And Ptsd

Sleep issues are common, even in people without PTSD. A 2009 study found that about 30% of people experience insomnia in a given year. Some people also struggle with sleeping too much or with not feeling rested after sleeping. This may be due to:

• Shift work sleep disorder, a condition that alters the internal clock of people who work nights or unusual hours.
• Sleep apnea, a disorder that affects breathing during sleep, causing people to briefly wake many times during the night.
• Sleep behavior disorder, which causes people to do unusual things while sleeping, such as sleepwalking, driving, or eating.

People with PTSD who have a pre-existing sleep disorder may find their symptoms get worse following a traumatic experience. Conditions that affect sleep can also compound the effects of PTSD, leading to depression, anger, difficulty concentrating, and more trouble coping with PTSD symptoms.

Even when the symptoms of a sleep disorder are not directly related to PTSD, its important to get help. Getting quality sleep is an important component of PTSD self-care.

The Connection Between Ptsd And Sleep Apnea

Post-traumatic Stress Disorder is a mental health condition onset after a traumatic experience. People often experience PTSD after experiencing events like war, abuse, crashes, natural disasters and more. Sleep problems are a common symptom of PTSD, which affects 7 to 8% of the population. Individuals with PTSD frequently have trouble falling asleep and are awaken easily, often waking up many times throughout the night. Many people with PTSD also have nightmares. These issues result in disrupted, non-refreshing sleep. This makes PTSD unique among other mental health disorders, because sleep problems are a diagnostic component of PTSD.

Sleep Problems and PTSD

Which Came First The PTSD or OSA?

Why OSA Is Problematic For Those With PTSD

Obstructive Sleep Apnea leads to sleep deprivation and poor sleep quality which can worsen PTSD and PTSD symptoms. Even if someone does not recognize they are waking up in the middle of the night, they can still be suffering from OSA.

Good sleep is an important part of PTSD treatment and recovery. When Obstructive Sleep Apnea presents itself in someone who is suffering from PTSD, it reduces fear extinction. REM sleep is the part of sleep where our brains consolidate memories and where fear extinction takes place. It is important that those suffering from PTSD receive treatment for OSA if necessary.

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Treatment Of Insomnia In Ptsd

There are two primary approaches to treating sleep problems in PTSD, psychotherapy and pharmacotherapy . To date, little is known about the efficacy of using both approaches concurrently. The recommended first-line treatment approach in the VA/DoD Clinical Practice Guideline for PTSD is Cognitive Behavioral Therapy for Insomnia , when available , which is agreeable to the American College of Physicians first-line recommended treatment approach for sleep problems and the VA/DoD Clinical Practice Guideline for Chronic Insomnia Disorder and Obstructive Sleep Apnea recommendation for treating chronic insomnia .

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Treating Ptsd Nightmares And Flashbacks

Treating the nightmares and flashbacks of PTSD is possible, but it can be a slow process . Therapy can help someone end these intrusion symptoms that negatively affect his/her quality of life.

Ideally, treating nightmares and flashbacks is a component of overall PTSD treatment. Some specific treatment approaches for PTSD nightmares and flashbacks include:

• Image Rehearsal Therapy for nightmares involves, during the day, changing the ending of the nightmare and replaying this over and over so that eventually the new dream will replace the PTSD nightmare
• The PTSD medication, Prazosin, for nightmares
• Exposure to traumatic imagery to desensitize ones reaction to flashbacks
• Stress reduction and relaxation techniques
• Orientation techniques to ground someone in the now world during a flashback or after a nightmare

PTSD nightmares and flashbacks take over someones body and emotions and plant him/her in the middle of the trauma world. Understanding PTSD nightmares and flashbacks can help someone stay rooted in the now world.

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Strategies To Better Sleep

The true first step to getting a good nights sleep with any mental illness is deciding to take that first initial step. Its a hard step to take.

In the section above, we talked about the things you could do to help you to relax before bedtime. We will go more in-depth and share strategies you can use to ensure a lifetime of good sleep hygiene.

So, if you are ready to make real, lifelong changes to you hindered sleep right now, we will tell you how to take your first steps. Here, in the subsections below, is a list of suggestions you could follow.

Treating The Sleep Problems Of Ptsd

It is important to be for both PTSD and the sleep problems it causes. That is because a lack of sleep can make PTSD symptoms worse in the daytime. The sleep problems of PTSD can also make physical pain worse, increase blood pressure, and lead to obesity.1-4

Cognitive behavioral therapy for insomnia is one of the key non-drug ways to treat the sleep problems of PTSD, especially insomnia. CBT-I basically teaches someone about healthy sleep habits and coaches them on ways to deal with nightmares. It also includes relaxation exercises and positive self-talk. People with PTSD and sleep apnea are treated with a CPAP machine.1-4,9

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There Are Four Groups Of Ptsd Symptoms

1. Re-experiencing the traumatic event, for example with recurrent and intrusive distressing memories of the event, recurrent distressing dreams, flashbacks or having a marked physical reaction when exposed to cues that resemble or symbolize the event.

2. Avoiding stimuli associated with the trauma and a sense of decreased responsiveness, for example, avoiding thoughts, feelings or conversations associated with the trauma or avoiding people and places that may trigger memories of the event.

3. Symptoms such as difficulty falling or staying asleep, being on edge and experiencing outbursts of anger or irritability.

4. Changes in cognition and mood starting or worsening after the traumatic event.

As well as the listed symptoms, a person with PTSD may feel guilty about having survived the trauma when others did not survive. There may be feelings of ineffectiveness, fear or intense shame. Social withdrawal, problems in a marriage or relationship and loss of employment can occur.

A person suffering from PTSD may start to have thoughts such as people can no longer be trusted or the world is no longer a safe place. They may experience a change in their religious / spiritual beliefs.

Sometimes, there may be self-destructive and impulsive behaviour. Someone suffering from PTSD may resort to alcohol or other drugs as a means of coping with the effects of the trauma.

Where To Find Ptsd Treatment For A Friend Or Family Member

You can contact hospitals in your area or your doctor for advice. Check with local mental health facilities or support groups that can also supply you with information. University medical centers are good resources.

Were here 24/7 to help you. Please, dont hesitate to contact us at . Right now, its not too late to stop your loved ones from progressing call now.

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Dr Elissa Mccarthy Explains How Trauma Can Lead To Insomnia

Because people with PTSD may try to push away trauma memories during the day, it may cause worries to get worse at night and disrupt sleep. Here are some examples:

• Avoidance. People with PTSD may avoid going to sleep. Nightmares and flashbacksfeeling like the trauma is happening againcan create fear or feeling as if going to bed is unsafe.
• Loss of sleep time. Whether or not insomnia is diagnosed, people with PTSD often report less sleep due to problems falling asleep, being restless during the night and waking up earlier than wanted. Even brief periods of sleep loss can affect daily life.
• Increased arm and leg movement. After a trauma, people may have more arm and leg movements during sleep. This can make someone feel restless.
• Talking during sleep. After a trauma, people may talk more in their sleep. Talking during sleep can affect bed partners.
• Feeling “on alert.” People with PTSD may feel the need to be on guard, to protect themselves from danger. It is difficult to have restful sleep when you feel the need to be always alert or are startled easily by noise.
• Not liking silence. Some may be uneasy with silence after a trauma. When this happens, a person may keep a television on all night. Changes in light and sound can disrupt the deepest and most needed level of sleep.

Ptsd And Sleep: Common Issues And How To Address Them

by Bette Jaeger | Sep 16, 2021 | PTSD, Sleep |

Post-traumatic stress disorder is a psychiatric disorder triggered by experiencing or witnessing a traumatic event. Among the symptoms associated with PTSD are sleep problems, which BMC Psychiatry points out occur in as much as 70 to 92% of those with PTSD. These commonly cause shorter sleep duration and poorer sleep quality. However, PTSD and sleep are more interconnected than you may think the previous nights sleep can affect the next days PTSS . So to help improve PTSD, good sleep is necessary. And to improve your sleep, youll need to identify what problem/s you have and what you can do to alleviate them.

Common Sleep Issues for People with PTSD

How to Address PTSD-Related Sleep Issues

Specially written for cptsdfoundation.org by Bette Jaeger

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CPTSD Foundation supports clients therapeutic work towards healing and trauma recovery. By participating, our members agree to seek professional medical care and understand our program provide only trauma-informed peer support.

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Adherence To Cpap Therapy

Adherence to CPAP therapy is less common than doctors would like, simply because sleeping with the mask on can feel uncomfortable. Individuals with PTSD are significantly less likely Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.pubmed.ncbi.nlm.nih.gov to use CPAP therapy consistently, often due to masking discomfort, nightmares, and claustrophobia. Nightmares in particular are associated with higher resistance to CPAP therapy. Individuals with PTSD use CPAP therapy for a shorter amount of time â only 3.5 hours on average â and on fewer nights overall.

A study of veterans found that among those without PTSD, 70% adhered to CPAP therapy. Among veterans with PTSD, that adherence rate dropped to less than 50 percent.

Non-adherence to CPAP therapy has serious consequences. One study of individuals with PTSD and OSA found that those who followed their CPAP therapy experienced a 75% improvement in PTSD symptoms. For those who didnât, their symptoms got 43 percent worse.

Fear Extinction And Rem Sleep

Good sleep benefits individuals with PTSD and plays an extremely important role in reducing the fear associated with traumatic memories. Studies show that sleep, especially REM sleep, helps facilitate fear extinction â a process where your brain forgets the association of a neutral trigger with a fear response. Just as your brain learns to consolidate and remember events during REM sleep, it also works to reduce the fear associated with certain memories.

Both fear extinction and nightmares occur during REM sleep. When a person with PTSD wakes up from a nightmare, it disturbs their REM sleep and interrupts this important fear extinction process. If the individual also has sleep apnea, their tendency to experience disturbed sleep is even more likely. In fact, for some individuals with OSA, the majority of their apneas Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.pubmed.ncbi.nlm.nih.gov occur during REM.

Some researchers believe the connection between PTSD and sleep apnea stems from the brain. Individuals with PTSD have lower growth hormone levels than those without PTSD, and reduced GH secretion is associated with more awakenings during the night. Chronic stress, like that experienced by those with PTSD, can also lead to frequent awakenings.

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How Trauma Affects The Bodyand Sleep

What I know now is that healing from trauma is not a linear experience. Its also not a final destination, but rather an ongoing process of caring for yourself and tending to the effects of your experience. And sleep is an important part of this process.

What makes sleep so vital for everyone, but especially for trauma survivors, is that it helps the body process and rejuvenate.

Sleep is essential, especially good-quality sleep, Alex Dimitriu1, M.D., founder of Menlo Park Psychiatry and Sleep Medicine, tells SELF. During sleep, we process and pack away memories, as well as emotions. If trauma or anxiety is disturbing sleep, it is essential to get help.

Trauma can affect sleep in a number of ways. When you experience trauma, your body releases a flood of stress hormones including cortisol, adrenaline, and norepinephrine, which heighten the bodys sympathetic nervous system into a state of fight, flight, or freeze. This includes increased heart rate, breathing, and heightened senses2.

Ideally, once the threat has passed the body returns to its functional baseline, Shena Young3, Psy.D, a licensed body-centered and holistic psychologist and Founder of Embodied Truth Healing & Psychological Services, tells SELF. However, with trauma, the impact can be enduring with cortisol levels remaining elevated and the nervous system being stuck in overdrive, explains Dr. Young, who is also a certified yoga teacher.

Sleeping With A Partner

Hi! So I am a woman who have struggled with severe PTSD for a few years. And I am happy to report that generally it is going much better! I feel that I am finally thriving. However, my biggest PTSD-related issue is sleep. At its most serious, I have even had to be hospitalized because of sleep related complications. Even now, I need to take certain medicines to sleep, and I am good at practicing all my little “safety” routines before bed, having a good sleep hygiene, etc. Recently I got into a new and wonderful relationship , however, I cannot sleep next to him. Not just because of trigger, just that even normally a tiny difference in my environment prevents me from sleeping. Also that I sleep very lightly, so that I keep waking up if he moves etc. I was hoping it would go away, that I just had to brave a few nights before I got used to it, but it only gets worse, and the sleep deprivation following these nights are really affecting my life and wellbeing. Yesterday I asked him if it would be possible for me to try sleeping in the guest bedroom next door for a while, and he was very hurt and upset even though I explained that it is not about him at all. So now I am wondering if anyone else has been in a similar situation? Anything that worked for you sleep wise, or advice in how to speak about it in a good way to a new partner? Thank you!

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