Sleep and Nightmares After Trauma
When your body will not stand down at night, rest can feel out of reach. What trauma-related sleep trouble can look like, and how therapy helps.
01
Why trauma follows you to bed
After a frightening experience, the part of you that watches for danger may not switch off when the lights go out. Quiet and darkness can make memories louder. Some people lie awake listening for sounds. Others fall asleep and wake suddenly at the same time every night. Nightmares may replay what happened or carry the same feeling in a different story. Over time, dread of the night can become its own problem.
02
What it can look like
Trauma-related sleep trouble varies. You might avoid going to bed, fall asleep on the couch with the TV on, or wake drenched in sweat. You might sleep enough hours and still wake exhausted. Some people use alcohol or screens to get through the night, then feel worse the next day. Partners may notice kicking, talking, or startling. Poor sleep then makes irritability, focus, and pain harder to manage during the day.
03
Small things to try tonight
These are general ideas, not a treatment plan. Keep a steady wake time even after a bad night. Make the room feel safe in the ways that matter to you, such as a night light or a locked door you have checked once. If you wake from a nightmare, orient yourself: name the date, where you are, and five things you can see. Then do something calm and low light until you feel settled.
04
How therapy can help
We start by building ways to calm your body that you can use at night, drawing on mindfulness and somatic skills. When you are ready, approaches such as EMDR or Cognitive Processing Therapy can help with the memories and beliefs that keep sleep on alert. We can also talk about what your nightmares bring up, without needing to analyze every detail. Ask your medical provider about sleep concerns that may have a physical cause.
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Getting started
Sessions are online across Arizona, 55 minutes, and typically once or twice weekly. You do not need to describe your nightmares in the request form; a name and a way to reach you is enough. A request is not an appointment, and the practice confirms a time. If nights bring thoughts of harming yourself, call or text 988 at any hour, or call 911 in an emergency.
Questions
Before You Begin
Should I talk to a doctor about my sleep?
Yes, it is a good idea. Some sleep problems have medical causes, and we do not give medical advice.
Do I have to describe my nightmares in detail?
No. We can work with the feelings and patterns without retelling every image.
Can my partner's sleep be affected too?
Often, yes. You can talk in therapy about how nights affect your relationship.
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