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My most recurring dream starts in the dark.
Anastasia Molotkova / Getty Images
My eyesight is cloudy, making it hard to tell whats up close and whats far away.
I scream in my head to wake upI tell myself that its just a dreambut I cant move.
It feels like Im drowning as he closes in.
I wake up gasping for air.
And when I finally fall back asleep, Im back in the dark again.
Some people had allergies, I had chronic nightmares.
As the years went by, I felt guilty claiming this could be related to my uncles death.
After all, the world had seemingly moved on, why couldnt I?
And while well intentioned, peoples sleep advice often made me feel worse.
And sleep is an important part of this process.
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.
Traumacan affect sleep in a number of ways.
This includes increased heart rate, breathing, and heightened senses2.
Here are other steps I took during my waking hours that ultimately began to turn the tide.
Learn more about your bodys current responses and reactions.
Healing from trauma can be a lifelong process.
Survivors may struggle with sleep because for so many, it doesn’t feel safe.
Sometimes having the psycho-education around our experiences and understanding the neurobiology of trauma can be incredibly affirming.
So I dug and researched and read and listened.
But meditation can also be challenging, especially for survivors of trauma.
Yamasaki recommends a mantra and the inspired breathwork she uses with her students.
Focus on the beating of your heart and the rhythm of your breath.
If you cant sleep after 20 minutes, try getting out of bed.
Weve all been there, watching the clock tick away with no sleep in sight.
When sleepy, go back to bed, shares Dr. Dimitriu.
Avoid getting stressed out, clock watching, or tossing and turning in bed.
Either meditate, he says, or get up and reset.
Make your bedroom more peaceful.
Design your bedroom so that it is a safe, cozy place.
Recognize and practice other types of rest in your life.
Its not linear and requires patience, action, and generous self-compassion, says Dr. Young.
Reach out to a therapist or psychiatrist.
Join a trauma-informed yoga class.
Create a bedtime ritual routine.
I often invite folx to consider creating bedtime rituals that create an environment of calm and peace.
Ive tried to keep myroutinesimple but consistent, starting with taking a shower around the same time each night.
Dont get me wrong, my sleep isnt perfect.
