Having Trouble Sleeping? Trauma and CPTSD Can Lead to Sleep Disturbances

​CPTSD, a form of post-traumatic stress disorder resulting from prolonged exposure to trauma and abuse, often manifests in heightened anxiety, hypervigilance, and nightmares, making it particularly challenging to achieve restful sleep. For some, there can be a negative association with going to bed and falling asleep, as it may trigger memories or emotions experienced during traumatic events in the past.
 
Sleep is a time when we are vulnerable and at ease. The traumatized individual tends to exist in a chronic state of hypervigilance born out of the need for survival. Winding down for the evening and even entering the bedroom in some instances can be anxiety inducing.
 
For the trauma survivor whose nervous system has become accustomed to chronically running on high alert, settling into a state of calm and relaxation in order to fall asleep and stay asleep can be extremely difficult. Many trauma survivors have trouble falling asleep, staying asleep, waking frequently, or waking with a rush of dread and anxiety.
 
When we go to sleep, the subconscious mind is still active, and in our state of unconsciousness, it continues to process. This can lead to memories of painful experiences resurfacing in the form of nightmares, as the brain attempts to resolve and make sense of the abuse.

Sleep Deprivation and Narcissistic Abuse

​A common abuse tactic that many abusers utilize is sleep deprivation. Sleep deprivation is a form of torture that has been used for centuries, notably in Japanese POW camps to weaken the individual, inflict psychological and physical suffering, and to exert control.

With the narcissistic abuser, sleep deprivation tactics can look like starting an argument before bedtime, slamming doors and cupboards, flipping on lights, criticizing/punishing you for sleeping, etc.
 
In more horrific ways, the narcissistic abuser can exploit their partner or child’s vulnerability while they sleep and choose to physically attack the victim while they’re in bed or sneak into their child’s bedroom to sexually abuse them late in the night.
 
Bedtime is intended to be a winding down and relaxing of the nervous system so that we can enter a state of rest. When this is chronically disrupted and the body is jerked out of a state of restfulness and into a state of fight or flight, our core sense of safety is violated.

Bedtime becomes a place of great apprehension and fear when the body has been primed to expect abuse when it’s vulnerable. 

Even if sleep deprivation wasn't a tactic used by the abuser, nighttime can still become a time when trauma survivors are overwhelmed with anxiety, nightmares, teeth grinding, and sleep disturbances. Trauma often leads to an overactive nervous system that has difficulty regulating and self-soothing.

​When the conscious mind is no longer running and distracted by day to day tasks, suppressed emotions, thoughts, and memories tend to surface as the brain looks for a resolution.

Below, I've shared several options to explore that will help your body begin to regulate itself and reclaim restful sleep. ​

Establish a Bedtime Routine

Establishing a consistent bedtime routine signals to the brain that it's time to wind down. This can include activities such as reading, gentle stretching, or practicing mindfulness. Incorporating rituals that bring comfort and joy can create a positive association with bedtime.
 
Make your bed a place for sleep and sleep only. If you commonly watch TV in bed, scroll through your phone, or work from bed, your brain will come to associate the bed with productivity and stimulation.

For those with childhood trauma, creating a bedtime routine can be an opportunity to practice gently reparenting the inner child by creating a sense of stability and structure around bedtime. ​

Keep a Dream Journal by Your Bedside

Keeping a dream journal provides a safe space to explore and process the content of nightmares. Recording dreams upon waking can help individuals identify recurring themes, patterns, and emotions, offering valuable insights for therapy sessions and self-reflection.
 
If you find your mind anxiously running through the things you need to do the next day or your worries from the previous day, use the journal to jot down those concerns and get them out of your mind and body and onto the paper instead. This helps your brain feel that something has been done about the stressor, and it can begin to wind down.

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Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation is a technique that involves tensing and then gradually releasing different muscle groups to alleviate physical tension. This method can be particularly beneficial for individuals with trauma-related sleep disturbances, as it helps to cultivate a mind-body connection and reduce overall anxiety.
 
I recommend trying this one to start! Feel free to try a few different PMR routines to see which feels most soothing for you.

Magnesium Oil for Restful Sleep

​Magnesium, known for its calming properties, has gained attention as a potential aid in managing depression and anxiety, and improving sleep quality. Trauma survivors are more susceptible to magnesium deficiencies, as high levels of stress can lower magnesium, causing muscle tension.

Applying magnesium oil topically before bedtime may help relax muscles, restore the body's magnesium levels, and promote a sense of calm.
 
Personally, I like to use this spray as it’s a great price for quite a bit! Be warned, it can produce a burning/stinging sensation if you have a magnesium deficiency like I did-I highly recommend reading this article on how to use it.
 
Be sure to consult with a healthcare professional before incorporating new supplements into your routine.

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Listen to Healing Affirmations While You Sleep

Your subconscious mind is always active, even while you're sleeping. In fact, it's even more active when you're asleep, listening to the words around you. Our subconscious carries our core beliefs and thought patterns that often lie at the root of our feelings and behavior.

Trauma has a way of creating false narratives about ourselves, others, and the world. These narratives can become deeply embedded in the subconscious mind, where they might manifest as nightmares, anxiety, depression, compulsive behaviors, maladaptive coping mechanisms, etc. 

The amazing thing is, if our subconscious mind is always listening, and is even more active while we sleep, we can take advantage of this and use sleep as an opportunity to help rewire those false trauma narratives. 

Listening to trauma healing affirmations while you sleep helps new thoughts and beliefs begin to take root, so that when you're awake, your brain gives you newer, healthier thought patterns that lead to improvements in mood and behaviors.

​The healing affirmations typically play on a loop throughout the night while you sleep, as repetition of a thought or message strengthens neuropathways (this helps you effectively reprogram your subconscious mind!).

I listen to the one below by Jessica Heslop. She also has Inner Child Healing Affirmations that you can also listen to while you sleep! 

Weighted Blankets for Comfort

​Weighted blankets have gained popularity for their potential to provide comfort and a sense of security. The gentle pressure they offer may contribute to the release of neurotransmitters like serotonin and dopamine, promoting relaxation and easing anxiety.
 
Many childhood trauma survivors grew up without experiencing many instances of positive touch. A weighted blanket can help soothe the nervous system and give the body the experience of feeling held, soothed, and grounded.

The Healing Power of Massage

Massage therapy can be a valuable ally in the journey to better sleep. Massage not only eases physical tension but also promotes relaxation and emotional well-being.

​Experiencing soothing touch can be incredibly healing for trauma survivors who may not have received many instances of loving touch. Integrating regular massages into a self-care routine can contribute to an overall sense of peace and balance.
 
If you find regular appointments with a massage therapist to be too expensive, consider purchasing an electric massager you can use at home. I use this one, but you can shop around until you find one you like!

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Bedtime Yoga and Aromatherapy

Engaging in bedtime yoga or gentle stretches can help release physical tension and prepare the body for sleep. Combined with aromatherapy, using calming scents like lavender or chamomile, this dual approach can create a serene environment conducive to restful sleep.
 
Using the same calming scent as you prepare for bed each night can help the brain begin to associate the scent with relaxation. You can experiment with using a sleep spray on your bedsheets and pillow. I use Dr. Teal’s pillow mist since it also has melatonin in it.

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Seek a Trauma Therapist and Consult Your Doctor

​Seek a therapist whose main area of focus is trauma work. Therapies such as eye-movement desensitization and reprocessing (EMDR), cognitive behavioral therapy (CBT), and narrative exposure therapy (NET) along with many, many others can be extremely helpful in processing and recovering from trauma.
 
Be sure to consult your doctor. If sleep disturbances persist, medication or undergoing a sleep study could be helpful.

Conclusion

Healing from trauma-induced sleep disturbances is a journey that I wholeheartedly believe requires using a holistic approach, where we seek to treat the individual as a whole, not just their mental health. Trauma and CPTSD impact our entire being, mind, body, heart, and spirit.

​Practicing a regular self-care routine, utilizing therapeutic interventions, and implementing practical coping mechanisms can help to address sleep disturbances and heal trauma.