You are not alone if you deal with nightmares resulting from post-traumatic stress disorder. According to the U.S. Department of Veterans Affairs, the issue of nightmares is quite common – around 70% to 96% of patients with PTSD experience nightmares. However, seeing nightmares isn’t the only frightening symptom of this condition – PTSD typically causes panic attacks, high anxiety, emotional imbalances, flashbacks, etc. Today, we’ll take a closer look at how to stop PTSD nightmares. But before we start, please explore our psychology dictionary and material dedicated to PTSD syndrome.
PTSD and sleep apnea
Post-traumatic stress disorder (PTSD), a mental health condition that can affect a person after experiencing a traumatic situation, such as a natural disaster, war, abuse, car accident, etc., is usually accompanied by problems with sleep. Even though nightmares and insomnia are considered the most prevalent sleep issues, sleep apnea can also be linked to this mental health condition. Also known as obstructive sleep apnea (OSA), it manifests in brief cessation of breathing during sleep, while a person can make sounds of gasping and snoring. This sleep disorder usually disrupts sleep in the night as the brain should start breathing again, resulting in frequent waking up.
It is worth mentioning that individuals with sleep apnea PTSD can potentially suffer from more serious symptoms of post-traumatic stress disorder. The truth is that the more severe PTSD, the more frightening OSA is likely to be and vice versa. Sleep apnea, insomnia, and nightmares can provoke sleep deprivation in patients with PTSD, eventually leading to a more complicated recovery. Besides, poor sleep can promote a worse mood and influence decision-making skills.
How to help someone with PTSD sleep?
1. Quit bad habits
Even though controlling nightmares within post-traumatic stress disorder isn’t investigated enough, some simple practices have the potential to improve sleep quality and prevent waking up at night. If you or your loved one suffers from PTSD- related nightmares, avoiding nicotine, alcohol, and caffeine before bed is a reasonable consideration. These substances are contained in tea, coffee, chocolate, pain-relieving medications, and others.
2. Follow a sleeping schedule
Another good tip for PTSD and sleep is a consistent sleeping routine. When you go to bed and wake up at the same time throughout the week, it can significantly maintain your internal clock and prevent waking up when you have nightmares. Don’t forget to do something relaxing before bedtime, like meditation or reading a book, in order to ensure a night of better sleep.
3. Refer to image rehearsal therapy
IRT appears as a more professional approach to help individuals with PTSD deal with nightmares. It is a form of cognitive behavioral therapy that offers writing an optimistic version of a nightmare that a patient has seen. Regular imaging of more positive scenarios for frightening nightmares can eventually replace the initial example and promote calmer sleep. Don’t hesitate to attend IRT to cope with complex PTSD and sleep deprivation due to nightmares.