(Guest Feature) How Trauma Disrupts Sleep: 5 Powerful Ways to Heal and Rest Better

By Andrew E. Colsky, JD, LPC- Discover how trauma impacts sleep and learn 5 powerful strategies to improve rest and reclaim your nights.

How Trauma Disrupts Sleep: 5 Powerful Ways to Heal and Rest Better

Trauma doesn’t end when the event is over - it often lingers in the body and mind, especially at night. Many people living with trauma find themselves wide awake at 3 a.m., struggling with racing thoughts, nightmares, or the fear of falling asleep at all. Sleep disturbances are one of trauma’s most persistent and disruptive symptoms, and understanding this connection is the first step toward healing.

Let’s explore how trauma affects sleep and what practical steps you can take to improve rest and restore your well-being.

The Science Behind Trauma and Sleep Disruption

When we experience trauma - whether from abuse, accidents, natural disasters, or witnessing violence - our nervous system gets overwhelmed. The brain’s fight-or-flight response kicks into overdrive, and even long after the event, it may remain stuck in a state of hypervigilance.

This makes it hard to relax and wind down, especially at bedtime. Trauma can cause:

• Hyperarousal: A constant state of alertness that makes it difficult to fall or stay asleep.

• Nightmares or Flashbacks: Intrusive memories that replay during sleep or trigger awakenings.

• Insomnia: Difficulty initiating or maintaining sleep.

• Sleep Avoidance: Fear of nightmares may lead to intentionally staying awake.

These symptoms are common in people with post-traumatic stress disorder (PTSD), but even without a formal diagnosis, trauma can wreak havoc on sleep patterns.

Why Sleep Matters More Than Ever After Trauma

Sleep is essential for emotional and physical healing. During deep sleep, the brain processes memories, reduces stress hormones, and repairs the body. When trauma prevents quality rest, it prolongs emotional pain and can worsen mental health issues such as anxiety and depression.

Chronic sleep deprivation may also increase inflammation, lower immune function, and intensify feelings of hopelessness. That’s why addressing sleep issues is a vital part of trauma recovery.

So what do you do if you are experiencing sleep issues due to trauma?

1. Create a Safety-Focused Sleep Environment

One of the biggest reasons trauma survivors struggle with sleep is a lack of perceived safety. Here’s how to create a more secure sleep space:

• If there is a current situation causing active trauma, that must be addressed before you will get restful sleep.

• Use calming lighting (like a nightlight or salt lamp).

• Rearrange your room so you can see the door.

• Use weighted blankets to provide a sense of grounding.

• Keep comforting items nearby (like a photo, object, or soft fabric).

Feeling physically safe can ease your nervous system and reduce nighttime anxiety.

2. Establish a Grounding Nighttime Routine

Consistency helps the brain associate bedtime with safety and calm. Try to wind down with:

• Deep breathing exercises or progressive muscle relaxation.

• Journaling to release intrusive thoughts before bed.

• Aromatherapy with lavender or chamomile essential oils.

• A warm bath or shower to soothe the body.

Even just 20 minutes of a calming routine can make a big difference in sleep quality.

3. Address Nightmares with Cognitive Behavioral Therapy for Nightmares. (CBT-N)

Nightmares are a common trauma symptom. CBT-N is a technique that includes rewriting the nightmare’s script while awake - changing the ending or removing the threat -

and then visualize this new version before bed.

Studies have shown that CBT-N can reduce nightmare frequency and intensity. Working with a therapist trained in CBT-N can be especially helpful.

4. Limit Triggers and Stimulants in the Evening

Certain things can make trauma-related sleep issues worse, including:

• Caffeine late in the day

• Alcohol, which disrupts REM sleep

• Doomscrolling or watching intense shows before bed

• Unresolved conflicts or stressful conversations before sleep

Opt for soothing activities like reading, listening to calm music, or gentle stretching instead.

5. Seek Professional Support

You don’t have to navigate trauma recovery alone. Therapists trained in trauma-informed care can help address the root causes of sleep disruption. Therapies like EMDR (Eye Movement Desensitization and Reprocessing), Cognitive Behavioral Therapy for Nightmares CBT-N, Somatic Experiencing, and Cognitive Behavioral Therapy for Insomnia (CBT-I) are particularly effective.

Also consider consulting a sleep specialist to rule out medical conditions like sleep apnea that may be compounding your sleep troubles.

FAQs About Trauma and Sleep

Q1: Can trauma cause insomnia even years later?

Yes, trauma can affect sleep long after the event, especially if it’s unresolved or reactivated by stress.

Q2: What types of trauma are most linked to sleep issues?

Childhood trauma, sexual violence, military combat, and ongoing abuse are strongly linked to chronic sleep disturbances.

Q3: Are sleeping pills a good option?

Sleeping pills may offer short-term relief but don’t address the root cause. Long-term use can lead to dependency and worsen sleep quality.

Q4: How do I stop recurring nightmares?

Techniques like Cognitive Behavioral Therapy for Nightmares (CBT-N), relaxation training, and trauma-focused therapy can help reduce nightmare frequency.

Q5: Is it normal to fear sleep after trauma?

Yes, many trauma survivors feel vulnerable when falling asleep. This fear is valid and can be reduced with support and grounding techniques.

Q6: Can trauma therapy improve sleep?

Absolutely. Treating trauma can help regulate your nervous system, reduce nightmares, and restore healthier sleep cycles.

If trauma has taken over your nights, know that you’re not alone—and it is possible to reclaim your rest. Start with small, supportive changes to your environment and routines. Over time, with consistency and possibly professional help, your sleep can become a source of healing rather than stress.

You deserve peace, especially when you close your eyes.

Andrew E. Colsky, JD, LPC is a licensed mental health counselor who specializes in Behavioral Sleep Medicine.  He has a private practice, National Sleep Center where he treats patients who have sleep disorders such as insomnia, nightmares and CPAP compliance issues.  He can be found at www.nationalsleepcenter.com