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Sleeping and Nightmares
It is common for survivors of sexual abuse to experience problems with sleeping. This may include problems such as getting to sleep, or staying asleep, fear associated with night-time or fear of going to sleep and experiencing nightmares. Thus, this can leave you exhausted and traumatised when you wake up.
Sleep problems, when they are long term, can affect your physical and emotional health. This can also lead to a vicious cycle of anxiety, stress, and sleep problems/nightmares. If this is happening to you, it is a natural response to your experience of sexual violence/abuse, and it shared by many survivors. There are steps you can take to help you get a good night’s sleep.
Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn’t working for you (or doesn’t feel possible just now), you can try something else, or come back to it another time.
How can you get better sleep?
Establish a routine:
Try and keep regular times for going to bed and getting up. This way your body will associate these times with sleeping.
Go to Bed when you are tired:
Go to bed when you are tired and get up at your regular time. It can help to avoid taking naps during the day. Regular exercise, even mild activity can help, but not within 4 hours of going to bed.
Think about your sleeping environment:
Think about the room temperature ( ideally the room should be cool), light and noise levels ( quiet, dark room). Keep your bedroom for sleeping. Avoid watching TV, or using electrical devices before you go to sleep as these activities could stimulate your mind and make it harder to sleep. See your bedroom as a place of rest and relaxation.
Learn to destress and relax before sleeping:
Have a warm bath, practice relaxation techniques such as breathing techniques or mindfulness. Try out complementary remedies. Yoga, meditation, homeopathy or herbal remedies, such as lavender or valerian, may help.
Trying to get rid of difficult thoughts by writing them down or drawing images which play on your mind. Trying to interrupt unwanted thoughts with activities or positive thoughts about a person or place
