By Lucy Reed, Guest Blogger
Image via Unsplash
If you’re struggling with sleepless nights after your military service, you’re not alone: Insomnia is one of the most prominent PTSD symptoms, with 92 percent of active-duty personnel with PTSD reporting insomnia in one study cited by the U.S. Department of Veterans Affairs.
While sleep problems are high among the military and veteran populations in general, they’re especially worrying in service members and veterans with PTSD. Veterans with PTSD are at an increased risk of myriad health issues, including heart disease, diabetes, and even suicide. Chronic sleep deprivation not only increases the risk of those same physical health issues, but it also erodes mental health and makes veterans more prone to emotional swings and impulsive decisions — like the decision to take their own life.
If you’re a vet with PTSD, getting good sleep should be a top priority in your self-care regimen. Here are a few tips on how to do so.
Setting the Stage for a Good Night’s Rest
If you struggle to fall and stay asleep, the first step is eliminating all distractions that interfere with sleep. This includes light, sound, electronics, and anything that triggers an active mind. Some insomnia sufferers go as far as to remove family photos from the bedroom lest they trigger a spiral of thoughts. At the very least, declutter the room, as too much “stuff” lying about has been proven to induce stress. What you’re after is a positive environment that’s free of sources of anxiety.
If even a Spartan sleeping environment can’t stop your mind from racing, try breathing exercises and meditation techniques designed to calm the mind and, in turn, the body. Consider using an app with a timer on your phone with soothing music to help lull you to sleep.
Next, set the thermostat to the right temperature. Mid-60s is considered ideal for sleep, but hot sleepers should experiment to see what feels best for them.
Improve the Quality of Your Sleep
The above tips will help you fall asleep, but what do you do when you’re not sleeping well?
First, make sure your bed isn’t causing you to toss and turn all night. If your mattress isn’t supporting your body in the right places, you’ll struggle to stay comfortable. A mattress could be causing sleep problems if it’s too old or not the right firmness for your body type, but either way, the best solution is a new mattress. When shopping, consider your body type, sleep style, and any chronic pain you’re dealing with. For example, the average-priced Purple mattress, which lands in the medium-firm spectrum, is ideal for hot sleepers and all sleep styles, but if you’re heavier or have back pain, you’ll want something firmer.
While a supportive bed is important, the quest for quality sleep starts long before you lay down. Your habits during the day also affect how well you sleep at night, so make sure you’re getting plenty of exercise and sunlight exposure, avoiding caffeine and alcohol late in the day, and keeping a consistent sleep-wake schedule.
Talk to Your Doctor
Many sleep problems can be solved through lifestyle changes, but not all of them. Since insomnia and poor sleep quality affect so many aspects of physical and mental well-being, it’s important to talk to your doctor when you can’t sleep. In some cases, you may be able to resolve insomnia through cognitive behavioral therapy for insomnia (CBT-I). In others, you may need treatment for an underlying sleep disorder, notes U.S. Medicine. In fact, veterans are more likely to suffer from sleep apnea. Either way, it’s not a problem you can solve alone, so reach out for help.
Everyone knows that poor sleep makes it hard to be upbeat and productive the next day, but many people don’t realize just how serious insomnia can be. For veterans already living with PTSD, poor sleep can be more than a hindrance — it can be the difference between life and death. If you’re a veteran struggling to sleep, put your mental health first and get help for your sleep problems.