Using Sleep To Battle?PTSD
Jonathan Arenburg
Trained Substance Abuse/Addiction Counseling, Speaker, Published Author, Veteran Firefighter and Mental Health Blogger: Let’s Create a world where mental health conversations are meaningful, accurate, and empowering.
One of the biggest challenges when trying to manage PTSD is getting a healthy dose of sleep. While nightmares may impact your life, perhaps it can be improved with the development of good sleep hygiene.?
To read more on PTSD (post-traumatic stress disorder, go to
Or
Buy Jonathan’s book
When you wander through the world fine-tuned with post-traumatic stress disorder; you quickly find yourself in a state of constant fear. For me, I describe it as continuously being jolted by low-level electricity. Imagine having that happening, sometimes a dozen times a day and never knowing when the next low-level scare is coming from? Often, I jump as though someone ran up on me and yelled “Boo!”
Being shot into the air and turning around in a boxer’s pose, which does happen on occasion, is embarrassing, not to mention mutually frightening for the poor soul who dropped their coffee cup on the floor right behind me.
While I would never act out at someone making a loud and or sudden noise, I will however, go into auto pilot to defend myself. That is to say, that I will stand at the ready, just in case. It is a special kind of hell and won’t win you any favours with those who’ve startled you, but it is part of my reality.
That said, we all have a responsibility to do our best to manage it. That is, if we know we have PTSD in the first place. In fact, I often wonder how many people are walking around with it and don’t even know it. But maybe you don’t have to necessarily need to know, rather, if you’re constantly agitated, experiencing flashbacks of something horrific, or having nightmares, maybe you can start by changing your lifestyle regardless.
While you can take charge of your health in many ways, if you are exhibiting symptoms of PTSD or another mental health condition, you should consult a mental health professional.
Until then, things like a good night’s sleep, regular exercise, and meditation could be a great place to start. It’s interesting to note that sleep is emerging as one of the most significant drivers of good mental health. Therefore, you can add this tool to your repertoire of existing ones and learn to optimize your sleep.
A scientifically supported sleep routine, also known as “sleep hygiene,” can help you improve the quality and duration of your sleep. Here’s a recommended sleep routine based on scientific principles:
1. Establish a Consistent Schedule:
- Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
2. Create a Comfortable Sleep Environment:
- Maintain a cool, dark, and quiet bedroom.
- Use a comfortable mattress and pillows that support your body.
- Consider using white noise or earplugs to mask any disruptive sounds.
3. Limit Exposure to Screens Before Bed:
- Avoid using smartphones, tablets, and computers at least one hour before bedtime. The blue light emitted by screens can disrupt your circadian rhythm. (1)
4. Watch Your Diet:
- Avoid large meals, caffeine, and alcohol close to bedtime.
- If you need a light snack before bed, choose something high in tryptophan, like a small amount of turkey or a glass of warm milk. Tryptophan is an amino acid that can promote sleep.
5. Regular Exercise:
- Engage in regular physical activity, but avoid intense exercise close to bedtime. Try to finish exercise at least a few hours before sleep.
6. Wind Down Before Bed:
- Establish a calming bedtime routine. This can include activities like reading a book, taking a warm bath, practicing relaxation techniques, or gentle stretching.
7. Limit Naps:
- If you need to take a nap, keep it short (20–30 minutes) and early in the day to avoid interfering with your nighttime sleep.
8. Manage Stress:
- Practice stress-reduction techniques like meditation, deep breathing, or progressive muscle relaxation to calm your mind before sleep.
9. Sunlight Exposure:
- Get exposure to natural light during the day, especially in the morning. This helps regulate your body’s internal clock.
10. Limit Bedroom Activities:
- Use your bedroom primarily for sleep and intimacy. Avoid working or watching TV in bed, as this can associate the bedroom with wakefulness.
11. Track Your Sleep
- Consider using a sleep-tracking app or device to monitor your sleep patterns. This can help you identify any trends or issues that need to be addressed.
12. Consult a Healthcare Professional:
- If you continue to experience sleep disturbances despite following these guidelines, consider consulting a healthcare professional or sleep specialist to rule out any underlying sleep disorders.
Remember that everyone’s sleep needs are slightly different, so you may need to make some adjustments to this routine to suit your individual requirements. The key is to consistently follow these guidelines to establish healthy sleep habits and promote better sleep based on scientific principles.
Interested in Learning More About Sleep?
Read “How to Build Resilience for Better Mental?Health”
The Road To Mental Wellness A mental health blog where experts and suffers alike talk about all things mental health related.theroadtomentalwellness.co
Even though there is mounting evidence demonstrating the effectiveness of sleep on our wellbeing, many people in society have not yet caught up. However, its wise to remember that you can’t always run on E all the time. Also, try to keep in mind that just because we don’t think we are inhibited by 4 hours a night, doesn’t mean that we’re not. After all, you only have you to go by and your regular state of being, may feel normal but may in fact, not be.
So, what’s this got to do with PTSD, or undiagnosed post traumatic stress disorder? Well, regardless of what’s impacting your life, good sleep hygiene will do wonders to help live a happier, more productive life.
The Road to Mental Wellness The Road to Mental Wellness: Arenburg, Jonathan: 9781777879907: Books - Amazon.cawww.amazon.ca
?? The Road to Mental Wellness ??
Embark on a journey of self-discovery and healing with Jonathan Arenburg’s highly-rated book, “The Road to Mental Wellness”. Published on September 13, 2021, this book has already garnered a 4.8-star rating from readers, testifying to its impact and relevance.
Arenburg’s journey through the minefields and marshes of mental illness, anxiety, depression, and PTSD is a riveting read. This book is not just a personal narrative, but a beacon of hope for those struggling with mental health issues. It provides a unique perspective on the challenges of living with mental illness and offers guidance for those seeking to understand and navigate these conditions.
In this book, you’ll explore:
“The Road to Mental Wellness” is not just for those dealing with mental health issues, but also for doctors, therapists, counsellors, and other professionals seeking to better understand the people they help.
Available in Kindle Edition for $5.09 and Paperback for $15.88. This title and over 4 million more are available with Kindle Unlimited.
Start your journey to mental wellness today! Get your copy on Amazon now!
Buy Jonathan’s book, The Road To Mental Wellness at: https://amzn.to/3nNBH9g
(1)??? APA (7th Edition) Style: Pham, H. T., Chuang, H.-L., Kuo, C.-P., Yeh, T.-P., & Liao, W.-C. (2021). Electronic Device Use before Bedtime and Sleep Quality among University Students. Healthcare (Basel), 9(9), 1091. https://doi.org/10.3390/healthcare9091091