It is very common for people with a diagnosis of PTSD(创伤后应激障碍) to experience some type of problem sleeping. In fact, difficulty falling and/or staying asleep is considered one of the hyperarousal symptoms of PTSD, and studies have found that sleep problems are one of the most commonly reported symptoms reported by people with PTSD.
If you or someone you know is struggling with PTSD-Related Sleep Disturbances, these 10 tips could make life easier:
1. Don’t engage in stimulating activities.
This includes anything that requires your brain to work hard. Some things that I used to find myself doing, that were contributing to my self-sabotaging behaviors, worked against getting appropriate sleep. These activities included checking emails, getting on social media accounts, and thinking about stressful “To-Do” lists.
2. Journal about your day.
This is something suggested by therapists and motivational leaders alike. It works! Mainly because of the need to process out any lingering negative energy from our bodies. If you find that you didn’t experience anything negative, even better. Write about everything positive in your life. You will feel so good after you are done writing.
3. Accept that sleeping problems are a normal part of PTSD.
You may find that your sleep routine is erratic, punctuated by nightmares and night-waking and non-restful sleep. This is normal – it’s just your nervous system doing what it is designed to do – stay alert and protect you. Don’t get upset with yourself for not being able to sleep normally. Don’t force yourself to sleep normally.
4. Exercise.
Moderate to strenuous physical activity during the day will help burn off some of that excess energy and make you more relaxed and able to sleep. Regular physical exercise or activity has been found to improve sleep quality and duration. It’s especially important to exercise the day after a bad nights sleep when you may feel tired and unmotivated.
5. Avoid Alcohol and Drugs.
Drinking and using drugs are coping mechanisms that some people use to deal with PTSD, but they come with serious risks. Try to replace a nighttime ritual of drinking with something else entirely that's healthier, like an evening workout or closing your eyes and breathing deeply for five minutes and then having a cup of decaf tea.
6. Practice calming and breathing exercises.
Believe it or not, there are quick grounding practices that provide a quick sense of calmness. For example, one of my favorites that works every time is placing an ice pack on the back of your neck while you lay down. Doing so brings all of your excessive random thoughts to a halt and your focus on the present moment.
7. Don’t allow your attention to be in front of a screen.
Refrain from watching movies and T.V. during the hour prior to when you would like to go to bed. If you typically have the T.V. on for noise while you try to sleep, you are actually causing more harm than good. However, replacing this comfort with a anxiety reducing playlist of songs will help with sleep and PTSD.
8. Manage stress.
Sleep and stress and like night and day. If there are bad things happening in your waking life (illness, instability, aggression, unresolved trauma, etc) then, of course, it’s going to affect your sleep.
9. Take control of your night-waking.
Deliberately waking yourself up disrupts the negative sleep patterns that your brain has developed and creates the conditions where you can develop a more normal sleep routine. It’s often actually easier to fall asleep after waking up in a different phase of the sleep cycle than when you are awoken by a nightmare or heart palpitations.
10.Try Deep Pressure Touch Stimulation with a Weighted Blanket.
Deep pressure stimulation or deep pressure touch therapy is a type of occupational therapy that works through the application of firm but gentle pressure on various parts of the body. Research has shown that deep pressure touch therapy relaxes the nervous system by prompting the brain to release oxytocin and serotonin. Oxytocin — the happiness hormone — triggers feelings of calm and peace, which is beneficial for people with insomnia. Serotonin, which helps regulate all aspects of sleep.
Deep Pressure Touch Stimulation(DPTS) from a weighted blanket forces the body to relax by a process known as ‘grounding.’ The experience of using a weighted blanket is similar to getting a ‘tight’ hug from a loved one. Studies have shown that DPTS has a therapeutic effect on the brain that helps a person to fall asleep faster and sleep for longer.
Personally I recommend YnM Weighted Blankets, one of the best sellers on Amazon, provide high quality blankets with the best budget-friendly price.
No comments:
Post a Comment