Photo by Petty Officer 1st Class Peter Blair
By Charli Prather, MSW LCSW OSW-C
Anyone who is short on sleep knows how easy tasks can become difficult and emotional reserves otherwise OK become spent. Not only is sleep essential to your daily function and psychological health, it provides an opportunity for the body to repair and rejuvenate. Major restorative functions such as tissue repair, muscle growth, and growth hormone release occur mostly during sleep.
Lack of sleep impacts us in ways we never would even guess. Have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the lack of stimulation of your gastrointestinal tract that sends the signal to your brain when you are full.
We know that sleep is vitally important, yet, most of us report not getting enough of it.
Some posttraumatic stress disorder (PTSD) symptoms can have a significant impact on a person’s sleep. Research shows that people with PTSD experience more depression and have poor sleep quality. That is one of the many reasons why treating PTSD is so important.
There are different treatments for nightmares, including Imagery Rehearsal Therapy. (IRT) has been effective in reducing PTSD-related nightmares for 18 months following treatment. It involves education on sleep, relaxation training, breathing retraining and homework assignments that involve recording sleep cycles, writing out nightmare themes, and choosing a recurring nightmare to write out in full detail (sights, sounds, smells, tastes) including feelings and thoughts associated with the dream.
Cognitive Behavioral Therapy (CBT) can also be effective for many sleep disorders. Starting with sleep hygiene education, followed by relaxation therapies, and stimulus control, within 3 to 5 weeks, people can begin seeing a benefit from therapy.
TIPS FOR SLEEP:
- Restrict time in bed to consolidate and deepen sleep.
- Stay within 30 minutes of your routine, 7 days a week.
- Keep your cell phone away from your head and across the room.
- Avoid alcohol, nicotine and caffeine 4 to 6 hour prior to bedtime.
- Keep your bedroom at below 70 degrees, with white noise, a fan, or earplugs.
- Avoid digital clocks, televisions, computers, etc. in the bedroom. Bedrooms are for intimacy and sleep.
- Purchase blue light bulbs for at least one lamp so that when you wake up so that you aren’t stimulated.
- Avoid vigorous exercise within 2 hours of bedtime.
- Perfect bedtime snacks: glass of warm milk or herbal tea, cheese or a piece of whole grain toast w/a smear of nut butter.
- Reduce liquids 2 hours prior to bed to avoid frequent bathroom trips.
- Turn off television and computers 1 hour before bedtime.
- Build your perfect sleep environment by purchasing the best bedding you can afford and eliminating “over-decorating” of your sleeping area. In other words, keep it simple.
Belenky G. Wesensten J.J., Thorne DR, et al. Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. J Sleep Res 2003: 12:1-13.
Perlis, M et al. Cognitive behavioral therapy for insomnia: A session by session guide. 2008 Springer Press.
Morin, C. Insomnia: A Clinician’s Guide to Assessment and Treatment. 2003. Springer Press
Charli Prather is a licensed clinical social worker and a board-certified oncology social worker. In addition, she specializes in deployment psychology and grief and loss. She’s a TRICARE / Value Options provider and travels the U.S. as a contracted Therapist & Warriors at Ease™ Yoga and Meditation Teacher for the Wounded Warrior Project through Courage Beyond and the Give an Hour organizations.
