How to Sleep Better While Managing PTSD

Living with post-traumatic stress disorder (PTSD) can affect every part of your life, including your sleep. Nightmares, anxiety, and restlessness can make it difficult to fall asleep, stay asleep, or feel rested in the morning.

Good sleep, however, is crucial for healing and function. The good news? Jeanne Nicholson, ARNP, PMHNP-BC, at Nicholson Psychiatry, PLLC, in Bellevue, Washington, and our dedicated team are here to help you find ways to improve your sleep even when PTSD makes it feel impossible.

Here’s how to get started.

Understand the connection between PTSD and sleep

Let’s start with the basics — sleep disturbances are one of the most common symptoms of PTSD. Trauma keeps your body and brain on high alert, making it hard to relax and feel safe enough to sleep. Here are some PTSD-related sleep issues to keep in mind:

Nightmares or flashbacks that interrupt sleep
Insomnia or difficulty falling asleep
Waking up frequently throughout the night
Hypervigilance that keeps you tense and alert

Create a calm, safe sleep environment

Your sleep environment plays a significant part in how easily you can fall — and stay — asleep. Creating a space that feels safe and calming can make a world of difference. Here are a few of our recommendations for a gentle nighttime routine:

No screens

We recommend turning off all screens at least 30-60 minutes before bed. Blue light disrupts melatonin production, and social media rarely soothes.

Visualizations

Try “safe place” visualizations. Guided meditations can walk you through creating a mental space where you feel safe and in control.

Calming remedies

Sipping something calming like chamomile, lemon balm, or reishi mushroom tea can help your body relax.

Journaling

Write down worries, recurring thoughts, or dreams. Getting them out of your head can prevent middle-of-the-night spirals.

Mind & body exercises

Breathwork or gentle stretches help to signal your body that it’s time to rest, not react.

Address nightmares and night terrors with real tools

Trauma-related nightmares can feel so real that they jolt you awake in full panic. But some techniques and resources can help reduce both their frequency and emotional intensity. Some options to explore include:

Image rehearsal therapy (IRT)

This involves rewriting a recurring nightmare with a new, non-threatening ending and mentally rehearsing it during the day.

EMDR therapy

Eye Movement Desensitization and Reprocessing can help reduce the emotional charge around specific memories and triggers.

Keep a “grounding kit” by the bed

This might include a comforting item (like a soft fabric or stone), grounding scents, and a small note reminding you that you’re safe and present.

Support your body, mind & nervous system during the day

Did you know your nighttime healing can start long before the sun sets? The better your body feels during the day, the easier it is to sleep at night. Think of it as prepping your nervous system to shift from “survive” to “rest.” Here are some strategies we recommend:

Move your body

Trauma can live in the body, and gentle exercise helps release tension. Walks, yoga, or dance can work wonders.

Sunlight early in the day

Natural light exposure helps regulate your sleep-wake cycle.

Limit caffeine in the afternoon

Even if you can fall asleep, it might affect how deeply you sleep.

Try supplements (with guidance)

Magnesium glycinate, L-theanine, or CBD may help support relaxation and sleep, but always check with Dr. Nicholson first.

In the end, we hope you remember that managing PTSD is a journey, and sleep is a huge part of that healing. You don’t need a perfect eight-hour slumber every night to make progress. Even small wins (like falling asleep faster, waking up one less time, or feeling slightly more rested) are signs that your body is relearning how to feel safe.

If you’re ready to take the next step to get the rest you deserve, call us at 425-245-5240 or use our online booking tool to schedule your appointment with Dr. Nicholson today!